June Session Schedule


Time and Date

Session

Location

​Wednesday 1st 19:30

RR10. See FB Event Page

Cadland Estate

Friday 3rd 09:15

Kylie's Social Run

Matley Wood Car Park

Friday 3rd 18:45

Social Run - Jubilee Special. Wear Red, White & Blue

Boltons Bench

Monday 6th 19:00

Quads (10K/5K/1500M/800M)

Deerleap

Wednesday 8th 19:30

RR10. See FB Event Page

Ampfield Woods

Friday 10th 09:15

Kylie's Social Run

Millyford Bridge Car Park

Friday 10th 18:45

​Social Run

Acres Down

Monday 13th 19:30

No Training. Copythorne 5&10K. FULL. See Events Page

Copythorne

Wednesday 15th 19:00

Pitbull K's

Deerleap

Friday 17th 09:15

Kylies Social Run

Dibden Enclosure

Friday 17th 18:45

Social Run

Fritham

Sunday 19th 10:00

HRRL. Alresford 10K. See Events Page.

Alresford

Monday 20th 19:00

1:20 Hills

​Boltons Bench

Wednesday 22nd 19:30

RR10. See FB Event Page

New Forest Outdoor Learning Centre. (Ridge Farm)

Friday 24th 09:15

Kylie's Social Run

Longcross Car Park, new venue. What3Words//lost.skylights.ailiners

​Friday 24nd 18:45

​Social Run

Burley

Monday 27th 19:00

321 Intervals

Deeleap

Wednesday 29th 19:00

Variations on a Hill

Boltons Bench

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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