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)!
Tuesday & Thursday Night Schedule- 7pm start unless otherwise indicated.
Sun 4th May - 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.
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WITCHURCH RACE FOR VICTORY 5K - 7pm.
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​Tues 6th May - 2 MILE TIME TRIAL
Meet at Blackweir Bridge, 6.50 for a 7pm start.
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Weds 7th May - BANNISTER MILE EVENT
6.45pm start, Pontcanna, no entries on the day.
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Thurs 8th May - CLUB SOCIAL RUN, 5-10K (ish)
Club social run from 5k to 10k options pending what people want to do. Meet Penylan Community Centre 6.55 for a 7pm start.
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Sun 11th May - 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.
plus, Caerphilly 10k, Les Croups Spring 10mile.
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Tues 13th May - SPEED SESSION/ROSE INN*
Bute Park, meet at main access road to Bute Park, North of School of Music, 6.50 for a 7pm start.
*4 mile race, no entries on the night!
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Thurs 15th May - CLUB HANDICAP- RACE 2
Second 4 mile Handicap Race of the year, meet on Excalibur Drive, opposite Sainsbury's 6.50. CF14 9BB. Handicap race details here
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Sun 18th May - 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.
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Tues 20th May - HILL REPS
Hill Reps, Llanedeyrn Road, meet opposite Bro Edern School, 6.50 for a 7pm start.
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​Thurs 22nd May - CLUB SOCIAL RUN, 5-10K (ish)
Club social run from 5k to 10k options pending what people want to do. Meet Penylan Community Centre 6.55 for a 7pm start
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Tues 27th May - SPEED SESSION
Leckwith, details and link to follow.
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Thurs 29th May - CLUB SOCIAL RUN, 5-10K (ish)
Club social run from 5k to 10k options pending what people want to do. Meet Penylan Community Centre 6.55 for a 7pm start
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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.
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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.
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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.
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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!
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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.
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NB: The Tuesday sessions are regularly timed and recorded and are great for benchmarking progress throughout the year.
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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.
