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 |
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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