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Latest Sessions

Club nights are Tuesdays and Thursdays with additional social runs on Sunday mornings. 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)!

John light san domenico

Tuesday & Thursday Night Schedule- 7pm start unless otherwise indicated.

Thurs 18th April - CLUB RUN 

Penylan/Heath Park 5 -10k routes. Meet at Penylan Community Centre, 6.50 for 7pm start.

Sun 21st April - CLUB/LONG RUN

10k to 12 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.

CHECK ON SPOND IF GOING- WE HAVE CHAMPIONSHIP CLUB RACE ON AT PARC BRYN BACH AND IT'S LONDON MARATHON WEEKEND.

Tues 23rd April - HILL REPS

Meet at bus stop opposite Bro Edern School, Llanederyn Road, CF23 9DT, 19.00 hrs

Thurs 25th April - CLUB HANDICAP

4 mile handicap race, Sophia Gardens.  Meet on the Taff Trail beween Glamorgan Cricket Ground and the National Sports Centre at 6.45pm.

 

Sun 28th April - CLUB/LONG RUN

10k to 12 mile distances. Perfect marathon and half marathon training, various paces. Meet at Penylan Community Centre, 8.50 for a 9am start.

Tues 30th April - SPEED SESSION

Speed session, meet at main access road to Bute Park, north of School of Music, CF10 3ER, 6.50 for 7pm start.

Sessions Explained

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.

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.

Craig San Domenico
Roath Park San Domenico
san domenico rc training night

Check out our social media for training updates, routes and general running talk.

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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.

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