LATEST SESSIONS
Club nights are Tuesdays and Thursdays with additional social runs on Sunday mornings. Non members are welcome to turn up and join us.
Club members, if you're not on Spond, get on it: it's easier to track who's doing what. Non spond users, updates on social media too (especially Instagram)!
Tuesday's sessions through to August are here
Tuesday & Thursday Night Schedule- 7pm start unless otherwise indicated.
Thurs 30th July - CLUB RUN
4 mile to approx 10k club run with a selection of paces. Meet at Penylan Community Centre, 6.50 to a 7pm start, probably the Reservoir run.
Sun 2nd August - LONG RUN
10k to 13 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.
Tues 4th August - HILL REPS
Llanedeyrn Road hill reps. Meet at the bus stop opposite Ysgol Bro Edern, 6.50 for a 7pm start.
Thurs 6th August - CLUB RUN
4 mile to approx 10k club run with a selection of paces. Meet at Penylan Community Centre, 6.50 to a 7pm start, probably the Reservoir run.
Sun 9th August - LONG RUN
10k to 13 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.
Tues 11th August - SPEED SESSION
2 Mile Time Trail, Bute Park. Meet at the bottom of North Road car park promptly at 6.50 to jog to the start or head direct to Blackweir Bridge for 7.10pm.
Thurs 13th August - CLUB RUN
4 mile to approx 10k club run with a selection of paces. Meet at Penylan Community Centre, 6.50 to a 7pm start, probably the Reservoir run.
Sun 16th August - LONG RUN
10k to 13 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.
Tues 18th August - SPEED SESSION
Bute Park. Meet at the bottom of the North road Car PArk by the vehicle entrance into Bute Park. Please have a warm up if you can, before the session starts at 7pm.
Thurs 20th August - CLUB RUN
4 mile to approx 10k club run with a selection of paces. Meet at Penylan Community Centre, 6.50 to a 7pm start, probably the Reservoir run.
Sun 23rd August - LONG RUN
10k to 13 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.
Tues 25th August -TRACK
Leckwith Track session- meet at 6.50 for a 7pm start. Please ensure you pay £6 into the metro bank account before the session.
Sessions Explained
Track Sessions - A brilliant session on a 400m, full floodlit track at Leckwith. Normally involves various rep distances but with the advantage for new and seasoned runners that you can step on or off at any time. A great session to fine tune your speed skills or have a go at interval training. This is also a private booked session so we have the track to ourselves.
Hill Reps - Held at either Llanedeyrn Road or Cefn Coed Hill, these repeats are strength and speed enhancers. Llanedeyrn Road reps are approximately 500m long steady intervals run at your own pace. Cefn Coed Hill reps are shorter and set at 1 minute repeats. Recovery jog down.
Speed Sessions - Flat (!) reps normally between 400m - 1k in length. Number of repeats may vary. Speed intervals can sharpen your pace and help improve race day times and fitness. Speed sessions are normally at Leckwith track and on lighter nights, near Bute Park.
2 Mile Time Trial - A loop around Roath Park lake. Run at your own pace. The sessions are normally recorded so give you a good idea of how you're progressing. Warm up and cool down sandwiched around the 2mile route.
Weeknight Club Run - 5k -10k routes during the winter, longer options in the summer/lighter nights. Everyone sets off together and then splits according to pace and distance, agreed before setting off. No one is left behind!
Sunday Morning Long Run - Various routes and paces for 10k-14 mile distances across Cardiff. Perfect marathon and half marathon training. Nothing beats running with friends to tick those miles off. Updates are on Spond.
NB: The Tuesday sessions are regularly timed and recorded and are great for benchmarking progress throughout the year.
Check out our social media for training updates, routes and general running talk.
parkrun saturdays
5k running at your own pace. Choose from 5 parkrun locations in Cardiff- Grangemoor, Tremorfa, Trelai Park, Llanishen and Blackweir or carry on the San Dom tradition of parkrun tourism, exploring parkrun routes in the UK and abroad. Great for new runners as well as PB chasers.
social sundays
Heading off at 9am, routes include Cardiff Bay as well as Heath and north Cardiff. Distances from 6 miles+, ideal for longer runs with optional social breakfast post run.
Paces to suit all; good company and a great way to spend an early(ish!), Sunday morning.
