Time and Date | Location | Session |
Monday 01 19:00 | Boltons Bench | Red Mist Hills |
Wed 03 19:00 | Itchen Valley | RR10 No. 2 See Events Page |
Friday 05 09:15 | New Long Cross Car Park | Kylies Run |
Friday 05 18:45 | Boltons Bench | Social Run. All abilities. Pub after - The Stag |
Mon 08 19:00 | Deer Leap | Jumbled 765432 |
Wed 10 19:00 | Boltons Bench | Variations on a Hill |
Fri 12 09:15 | Pig Bush | Kylies Run |
Fri 12 18:45 | Ashhurst Station Car Park | Social Run. All abilities. Pub after - Happy Cheese |
Sun 14 09:30 | Eggars School, Alton | HRRL Alton 10. See Events Page |
Mon 15 19:00 | Deer Leap | Mile Reps |
Wed 17 19:00 | Hamble Country Park | RR10 No. 3. See Events Page |
Fri 19 09:15 | James Hill Car Park | Kylies Run |
Fri 19 18:45 | Ashlett Creek | Social Run. All abilities. Pub after - Jolly Sailor |
Sun 21 09:30 | Royal Victoria Country Park | HRRL Netley 10K. See Events Page |
Mon 22 19:00 | Boltons Bench | Fartlek |
Wed 24 19:00 | Deer Leap | Time Trial |
Fri 26 09:15 | Matley Wood Car Park | Kylies Run |
Fri 26 18:45 | Millyford Bridge | Social Run. All abilities. Pub after - Waterloo Arms |
Mon 29 19:00 | Boltons Bench | Parlauf Relays |
Wed 31 19:30 | Cadland Estate | RR10 No. 4. See Events Page |
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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