Hi-vis is mandatory for all road training.
Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels.
Tuesday 24 March
Tuesdays give the choice of two coached sessions.
Session 1: This week's session is Elm Road with Neil. We have had 400s and 800s, this week we will be doing both as the first Elm Road Pyramid session. The aim of the session is pace management, progressing through each section. Meet at the junction of Elm Road and Gloucester Road (///defected.breathy.butterfly) for the briefing.
"The session starts with 2 x 400m at ‘Easy Pace’ followed by 2-3 x 800m, picking up the pace with each effort, then 400m at a fast pace and a final 400m flyer. How well you can do the final 2 x 400m will depend on your pace management throughout. Focus on form during the session, paying attention to arms and leg drive during the uphill sections. There is a 90-120s recovery between the efforts.
High viz is mandatory, but headtorches are not required due to the street lighting. If wearing a head torch be mindful to avoid shining it in the eyes of runners coming the other way. Please take due care with traffic and walkers and remember that slowing briefly to safely pass will not negatively impact your training. Look forward to seeing you all there."
This session is not suitable for junior participation.
Session 2: This week's session 2 also starts at 6.30pm and will be coached by James and Steve.
"We’ll get going at 6:30pm with a structured warm‑up, then into the main set.
🔁 Session: 5 x 900m (90s recovery): Each rep starts on the Inner Loop Road, running anticlockwise. Inner Loop: 10k effort building to 5k. Loop Road straight: 5k effort building to 3k. A smooth, progressive build each rep — perfect for developing speed endurance and learning to change gears under fatigue.
🎯 Technical Focus – Arm Position at 3k Pace. For higher cadence at faster paces, think higher, shorter, faster arms in a clean socket‑to‑pocket motion. Keep it compact and sharp.
🧊 Cool Down: Easy jog + static stretches to finish."
High viz is mandatory. This session is not suitable for junior participation.
Training Strategy
Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.
Link to Training Strategy, Session Categories, and Time Bands
Thursday 26 March
Thursday is the choice of a training run or a coached session, full details below.
Coached Session
There is no coached Thursday session this week.
Training Run
This week's run is Mathern, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Anne is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).
Hi-Vis is mandatory and you will require a headtorch.
Other Club Events This Week
No club events this week!
You can find out more about our upcoming races and events via WotsOn and the Race Calendar.
Want to Join the Coaching Team?
Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.
Trial Membership
Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers.
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