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Welcome to Week 15 of the 16 Week Cheltenham Running Club Programme!

New Member Intake Weeks Starting on the 27th of September

Our final member intake of 2021 starts in just 2 weeks!

Referral Rewards

£10 credit for every friend who joins our Annual membership

£20 credit if they join a the Walk Squad, Couch to 5k Squad or Winter Squad membership

Just ask them to mention you when they book their Coach Call

September Social Update

With the new member intake starting straight after this great event non-members are now invited to join the Social!

Book your place and invite a friend at https://signup.com/go/EHNRBCn

Tuesday 14th September Session Details 

Non-stop runners meeting at the Prestbury Park Playing Field 

Warm up with the standard 30sec fast, 60 seconds back for 5 reps followed by our standard stretches. You can do this on the grass, out of the way of those already using the track. 

For the main set we’re back to 1000m fast with 90 second slow jog x 4-6reps. I’ve provided a range as those in the slower groups will take longer to run each rep.

Below you’ll find a target speed to aim for in the first half of your workout. If you’re feeling good in the second half then you’re welcome to speed up. 

Here are some details specific to your group:

7s complete 4 reps aiming for 8kph on the fast periods

8s complete 4 reps aiming for 9kph on the fast periods 

9s complete 5 reps aiming for 10kph on the fast periods 

10s complete 5 reps aiming for 11kph on the fast periods 

11s complete 6 reps aiming for 12kph on the fast periods 

12s complete 6 reps aiming for 13kph on the fast periods 

13s complete 6 reps aiming for 14kph on the fast periods 

Lunchtime runners meeting at the Prestbury Park Playing Field

You’re completing the interval training set above at the track.

Meet at 12:10pm

Walkers

Meeting at the Racecourse Car Park and start times are 12pm or 6:15pm...both if you’re super keen! 

4kph group follow (Scenic)- https://www.komoot.com/tour/350531418

5s (Moderate) - https://www.komoot.com/tour/350532767

6s (Fast) - https://www.komoot.com/tour/350534100

If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4

Warm up with a quick lap of the car park followed by a couple of minutes stretching. 

Thursday Running and Walking Routes 16th September

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

These are the routes you’ll need for Thursday’s session of: 35min at Speed Group Pace + 0.5kph

Walkers 

Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm

Routes are: 

Scenic 4kph (Scenic) - https://www.komoot.com/tour/350505307

Mid Distance 5kph (Moderate) - https://www.komoot.com/tour/350502655

Challenge 6kph (Fast) - https://www.komoot.com/tour/350381062

Runners

Lunchtime Group Meet at the Royal Oak in Prestbury at 12:10pm

All Runners - https://www.komoot.com/tour/412417993

Evening group meet at the Hewlett Arms on Hales Rd 

7-9kph start warm up at 6:30pm

10-13kph start warm up at 6:40pm

See routes for your relevant speed group below. 

7kph - https://www.komoot.com/tour/450059865

8kph - https://www.komoot.com/tour/450063063

9kph - https://www.komoot.com/tour/450063063

10kph - https://www.komoot.com/tour/450066708

11kph - https://www.komoot.com/tour/450066708

12kph - https://www.komoot.com/tour/450070192

13kph - https://www.komoot.com/tour/450070192

WARM UP: 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 18th September Walk from Rose & Crown Nympsfield  

We’re asking everyone to book for this one so please click here and book your walks...

Our Scenic Route will follow https://www.komoot.com/tour/465164675

Our Mid Distance Route https://www.komoot.com/tour/465164675

Our Challenge Route will follow https://www.komoot.com/tour/455070838

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Sunday 19th September Routes from the Pump Room

If you're yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4

Walkers 

Start at 9:30am

4kph follow the 7k route at https://www.komoot.com/tour/338319030

5kph and 6kph follow the 14k route at https://www.komoot.com/tour/372560199

Non Stop Runners

7-8kph start warm up at 9:15am

9-13kph start warm up at 9am

Couch to 5k Graduates - 8k https://www.komoot.com/tour/364793628

Build to 10k Runners - 9k https://www.komoot.com/tour/367593690

PB your 10k Runners - 10k https://www.komoot.com/tour/372558300

Build to 21k Runners - 16k https://www.komoot.com/tour/368233013

PB your 21k Runners - 20k https://www.komoot.com/tour/412635715

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