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 3 March
Tuesdays give the choice of two coached sessions.
Session 1: This week's session is Thornwell Loops with Bethan and Dick starting at 6:30.
Coach Bethan says 'We’ll meet at Thornwell Football Club carpark for the briefing and start the first lap from there.
The session will be a tempo run, running the clockwise route and keeping to the grass route up Conway Drive to the roundabout. Please run in single file on the grass and do not use the road or cross over to the pavement. Suitable shoes should be worn for the session.
On the uphill section of the lap you should concentrate on form and technique, then pick up the pace to run at Level 3 on the flat section of the route after you reach the roundabout. At Level 3 you should only be able to say a couple of words. Relax your pace on the downhill section to the recovery area where you will carry out active recovery for at least 90 seconds, but longer if required. Please keep head torches off and noise to a minimum in the recovery area.
Complete as many laps as you can within the 30 minute session."
High viz is mandatory. Head torches needed for the grassy uphill. 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 on the leisure centre field. 800 @ L2 warm up straight into 8 x 400 @ L3 with 200 jog recovery.
This session is suitable for juniors 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 5 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 Beachley Fartlek , meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill 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.
Beachley Fartlek Detail: Run out as a warm up, then on the way back (the Loop Road is recommended) put in 4 or 5 15-20 second sprints, with 90 seconds - 2 minutes recovery in-between. You can then run easy back to the LC. Do not run more sprints, or for longer, as this will make you tired rather than ready to run fast. These short, high speed efforts give payback in a day or so, setting you up for a fast parkrun (or XC) on Saturday!
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
This Sunday (8th March) sees the final GLCL XC of the 2025/26 Season at Fairwater.
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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