May Session Schedule
- Mike Gordon
- Apr 29
- 3 min read
Updated: May 8
Time and Date | Location | Session |
|---|---|---|
Fri 02 - 09.15 | Janesmoor Pond | Morning Social Run |
Fri 02 - 19.00 | Lyndhurst Central Car Park | Social Run, All abilities Welcome |
Mon 05 - 19.00 | Bolton's Bench | Russian Steppes |
Wed 07 - 19.00 | Itchen Valley Country Park | RR10 - 2 of 10 |
Fri 09 - 09.15 | Deer Leap Car Park | Morning Social Run |
Fri 09 - 19.00 | Denny Wood | Social Run, All abilities Welcome |
Sun 11 - 09.30 | Alton 10 mile | HRRL 9 of 12 |
Sun 11 - 09.15 | Acres Down Car Park | Tony's Slower, Shorter Sunday Social Run - just under 6 miles |
Mon 12 - 19.00 | Deer Leap | Alternators |
Wed 14 - 19.00 | Bolton's Bench | 10 x 4 mins @ LT (off 3 mins) |
Fri 16 - 09.15 | Fritham | Morning Social Run |
Fri 16 - 19.00 | Pig Bush | Social Run, All abilities Welcome |
Sun 18 - 09.30 | Netley 10K | HRRL 10 of 12 |
Sun 18 - 09.15 | Godshill Cricket Car Park - W3W lobbed.shredding.unfolds | Pete's Social Sunday - 10 miles of Forest Paths, Country Land and Farm Land Footpaths |
Mon 19 - 19.00 | Bolton's Bench | Reverse Pursuit - Bolton's Bench to Deer Leap |
Wed 21 - 19.00 | River Hamble Country Park | RR10 3 of 10 |
Fri 23 - 09.15 | Matley Wood Car Park | Morning Social Run |
Fri 23 - 19.00 | Standing Hat | Social Run, All abilities Welcome |
Mon 26 - 19.00 | Deer Leap | 7654321 |
Wed 28 - 19.00 | Bolton's Bench | Pyramid Hills |
Fri 30 - 09.15 | Millyford Bridge | Morning Social Run |
Fri 30 - 19.00 | Fritham | Social Run, All abilities Welcome |
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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