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 8th September - 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 10th September - SPEED SESSION
Bute Park. Meet at main access road to Bute Park, north of the School of Music, CF10 3ER, 6.50 for a 7pm start.
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Thurs 12th September - CLUB HANDICAP
Last handicap of the year. Meet at the Norwegian Church, Cardiff Bay, 6.50 for 7pm. Full details on the handicap series page.
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Sun 15th September - 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.
also, Swansea Bay 10k.
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Tues 17th September - HILL REPS
Meet at the bus stop on Llanedeyrn Road, opposite Ysgol Bro Edern, 6.50 for a 7pm start.
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Thurs 19th September - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm start.​
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Sun 22nd September - 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 24th September - SPEED SESSION
Bute Park. Meet at main access road to Bute Park, north of the Schoolof Music, CF10 3ER, 6.50 for a 7pm start.
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Thurs 26th September - CLUB RUN
Anything from 5k to 10kish! Meet at Penylan Community Centre, 6.50 for a 7pm 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.
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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.