May Session Schedule
- Apr 23
- 3 min read
Updated: May 19
Time and Date | Location | Session |
|---|---|---|
Fri 01 May - 09.15 | Happy Cheese | Friday Morning Social Run, all abilities welcome |
Fri 01 May - 19.00 | Happy Cheese | Friday Evening Social Run, all abilities welcome |
Mon 04 May - 19.00 | Boltons Bench | Bank Holiday Social Run, 5-6 miles easy pace |
Wed 06 May - 19.00 | Itchen Valley Country Park | RR10 |
Fri 08 May - 09.15 | Millyford Bridge | Friday Morning Social Run, all abilities welcome |
Fri 08 May - 19.00 | St Nicholas Church, Brockenhurst | Friday Evening Social Run, all abilities welcome |
Sun 10 May - 09.30 | Alton 10 Mile | HRRL 9 of 12 |
Mon 11 May - 19.00 | Deer Leap | 400m Reps |
Wed 13 May - 19.00 | Boltons Bench | Swing Boat Hills |
Fri 15 May - 09.15 | Pig Bush | Friday Morning Social Run, all abilities welcome |
Fri 15 May - 19.00 | Matley Wood | Friday Evening Social Run, all abilities welcome |
Sun 17 May - 09.30 | Netley 10K | HRRL 10 of 12 |
Mon 18 May - 19.00 | Deer Leep | 1234 |
Wed 20 May - 19.00 | River Hamble Country Park | RR10 |
Fri 22 May - 09.15 | Fritham | Friday Morning Social Run, all abilities welcome |
Fri 22 May - 19.00 | Dibden Enclosure | Friday Evening Social Run, all abilities welcome |
Mon 25 May - 19.00 | Janesmoor Pond | Kenyan Hills |
Wed 27 May - 19.00 | Boltons Bench | Tempo Intervals |
Fri 29 May - 09.15 | Canadian Memorial | Friday Morning Social Run, all abilities welcome |
Fri 29 May - 19.00 | Stagbury Hill | Friday Evening 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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