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.
​​Thurs 2nd Jan - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm start.
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Sun 5th Jan - 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.
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Tues 7th Jan - TRACK SESSION
CISS, Leckwith, 7.30pm. Meet in the foyer.
The carpark is pay and display (50p ) or use ASDA carpark.
https://www.eventbrite.co.uk/e/private-hire-tickets-1095132784639?aff=oddtdtcreator
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Thurs 9th Jan - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm start.
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Sun 12th Jan - 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.
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Tues 14th Jan - HILL REPS
Meet at the bus stop opposite Ysgol Bro Edern, Llanedeyrn Road, 6.50 for a 7pm start.
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Thurs 16th Jan - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm start.
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Sun 19th Jan - 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.
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Tues 21st Jan - SPEED SESSION
CISS, Leckwith, 7.30pm. Booking link to be uploaded
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Thurs 23rd Jan - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm start.
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Sun 26th Jan - 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.
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Non members welcome to come along.
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. In the winter, these may move to the running track where extra lighting helps!
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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 2 mile route. This session's location changes in the summer to include Bute Park.
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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.