June Session Schedule
- Mike Gordon
- 13 minutes ago
- 3 min read
Time and Date | Location | Session |
|---|---|---|
Mon 02 - 19.00 | Deer Leap | Pitbull Ks |
Wed 04 - 19.00 | Badger Farm | RR10 4 of 10 |
Fri 06 - 09.15 | Happy Cheese | Morning Social Run, All abilities Welcome |
Fri 06 - 19.00 | St. Nicholas' Church, Brockenhurst (New Venue) | Evening Social Run, All abilities Welcome |
Mon 09 - 19.30 | Copythorne Carnival | 5k and 10k Races |
Wed 11 - 19.00 | Ampfield Woods | RR10 5 of 10 |
Fri 13 - 09.15 | Dennywood | Morning Social Run, All abilities Welcome |
Fri 13 - 19.00 | Matley Wood | Evening Social Run, All abilities Welcome |
Sun 15 - 10.00 | Alresford | HRRL 11 of 12 |
Mon 16 - 19.00 | Boltons Bench | Double or Quits |
Wed 18 - 19.00 | Deer Leap | Bondarenko take 2 |
Fri 20 - 09.15 | Canadian War Memorial | Morning Social Run, All abilities Welcome |
Fri 20 - 19.00 | Happy Cheese | Evening Social Run, All abilities Welcome |
Sun 22 - 09.15 | Whitefield Moor Car Park | Mike's Sunday Social - 6 miles of mixed grass and gravels paths around Rhinefield and Puttles Bridge - all abilities welcome |
Mon 23 - 19.00 | Deer Leap | Neil's Pursuit Relay |
Wed 25 - 19.00 | Marwell Zoo | RR10 6 of 10 |
Fri 27 - 09.15 | Boltons Bench | Morning Social Run, All abilities Welcome |
Fri 27 - 19.00 | Burley Cricket Club | Evening Social Run, All abilities Welcome |
Mon 30 - 19.00 | Boltons Bench | Speed Zone Hills |
If wanting to head to the pub after a Friday social session for a meal and/or a drink (whether running or not) – Please let Sean know so he can book tables.
Our Group System For Structured Training
For many of our sessions, we will split into groups of similar pace. If you're not sure which group to join ask a coach and they'll be happy to advise.
Generally speaking, the groups are broken down into the following abilities;
Group 1 – Race pace of below 7-minute miles (4:20 km)
Group 2 – Race pace between 7 and 8-minute miles (4:20 km - 4:58 km)
Group 3 – Race pace between 8 and 9-minute miles (4:58 km - 5:35 km)
Group 4 – Race pace between 9 and 10-minute miles (5:35 km - 6:12 km)
Group 5 – Race of 10-minute miles plus (6:12 km)
If dropping down from your normal group for any reason, you must run at the back of the group.
Group Paces for sessions
All times are for the front of the group
200m Reps
Group 1 - 0:41
Group 2 - 0:44
Group 3 - 0:49
Group 4 - 0:55
Group 5 - 1:01
400m Reps (VO2 Max)
Group 1 - 1:28
Group 2 - 1:35
Group 3 - 1:45
Group 4 - 1:59
Group 5 - 2:12
400m Reps (Speed)
Group 1 - 1:22
Group 2 - 1:28
Group 3 - 1:39
Group 4 - 1:51
Group 5 - 2:03
600m Reps
Group 1 - 2:12
Group 2 - 2:21
Group 3 - 2:27
Group 4 - 2:59
Group 5 - 3:18
800m Reps
Group 1 - 2:45
Group 2 - 3:10
Group 3 - 3:40
Group 4 - 4:05
Group 5 - 4:30
1km Reps
Group 1 - 5k Pace
Group 2 - 5k Pace
Group 3 - 10k Pace
Group 4 - 10k Pace
Group 5 - 10k Pace
1km Pitbull Reps
Group 1 - 3:16 \ 0:41
Group 2 - 3:30 \ 0:44
Group 3 - 3:58 \ 0:49
Group 4 - 4:26 \ 0:55
Group 5 - 4:54 \ 0:61
Mile Reps
Group 1 - 6:31+
Group 2 - 6:59+
Group 3 - 7:55+
Group 4 - 8:50+
Group 5 - 9:45+
2 Mile Reps
Group 1 - Tempo
Group 2 - Tempo
Group 3 - Tempo
Group 4 - Tempo
Group 5 - Tempo
Commentaires