June Session Schedule
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Time and Date | Location | Session |
|---|---|---|
Mon 01 - 19.00 | Deer Leap | 200m Reps +1 |
Wed 03 - 19.00 | Badger Farm | RR10 No.4 |
Fri 05 - 09.15 | Matley Wood | Friday Morning Social Run, all abilities welcome |
Fri 05 - 19.00 | Copythorne School | Friday Evening Social Run, all abilities welcome |
Mon 08 - 19.00 | Copythorne Carnival | 5k and 10k Races |
Wed 10 - 19.00 | Ampfield Woods | RR10 No.5 |
Fri 12 - 09.15 | Longcross Car Park | Friday Morning Social Run, all abilities welcome |
Fri 12 - 19.00 | Wilverley | Friday Evening Social Run, all abilities welcome |
Mon 15 - 19.00 | Boltons Bench | Speed Zone Hills |
Wed 17 - 19.00 | Deer Leap | Pitbull Ks |
Fri 19 - 09.15 | Deer Leap Car Park | Friday Morning Social Run, all abilities welcome |
Fri 19 - 19.00 | Hatchet Pond | Friday Evening Social Run, all abilities welcome |
Sun 21 - 10.00 | Alresford 10k | HRRL 11 of 12 |
Mon 22 - 19.00 | Dear Leap | Neil's Pursuit Relay |
Wed 24 - 19.00 | Marwell Zoo | RR10 No.6 |
Fri 26 - 09.15 | James Hill Car Park | Friday Morning Social Run, all abilities welcome |
Fri 26 - 19.00 | Darkwater Car Park | Friday Evening Social Run, all abilities welcome |
Mon 29 - 19.00 | Boltons Bench | Fartlek |
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
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