May Session Schedule

Updated: May 1


Time and Date

Session

Location

Sunday 1st 9:30 for 10:00

Romsey Marathon Relay

Broadlands Estate

Monday 2nd 19:00

Parlauf Relays

Boltons Bench

​Wednesday 4th 19:00

​RR10 No.2

Itchen Valley Country Park

Friday 6th 09:15

Kylies Friday Morning Run

Deerleap Car Park

Friday 6th 18:45

Social Run

Dibden Enclosure

Sunday 8th 10:30

HRRL Alton 10 Mile

Alton GU34 4EQ

Monday 9th 19:00

Red Mist Hils

Boltons Bench

Wednesday 11th 19:00

200M Reps

Deerleap Car Park

Friday 13th 09:15

Kylies Friday Morning Run

Boltons Bench

Friday 13th 18:45

Social Run

Cadmans Pool

Sunday 15th 09:30

HRRL Netley 10K

Netley SO31 5GA

Monday 16th 19:00

Long & Short Hills

Boltons Bench

Wednesday 18th 19:00

RR10 No.3

River Hamble Country Park

Friday 20th 09:15

Kylies Friday Morning Run

Matley Car Park

Friday 20th 18:45

Social Run

Burley BH24 2AP

Monday 23rd 19:00

Yasso 800's

Deerleap Car Park

Wednesday 25th 19:00

Mile Reps

Boltons Bench

Friday 27th 09:15

Kylies Friday Morning Run

Pig Bush

Friday 27th 18:45

Social Run

Millyford Bridge

Monday 30th 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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