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May Session Schedule

Updated: May 16, 2023


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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