The September Social in aid of Maggie’s Charity and bringing walking and running members together was a fantastic success.
We raised over £500 and the club is absolutely buzzing!
Click here to see some great images on our Facebook page…
Walkers Week: 27 September – 3rd October
We have over 30 new walkers coming to try sessions with us this week and our group leaders are all set.
If you or any friends would like to come and try some walks please share the following link with them: https://cheltenhamrunning.co.uk/walkers-week-interest/
Beginners Week: 4-10 October
Registrations to try gentle walking and jogging sessions with us are now open.
If you or any friends would like to come and try some sessions please share the following link with them: https://cheltenhamrunning.co.uk/beginners-week-interest/
Runners Week: 11-17 October
Registrations to try our various running group sessions are now open!
If you or any friends would like to come and try some sessions please share the following link with them: https://cheltenhamrunning.co.uk/runners-week-interest/
Tuesday 28th September Session Details
Book Your Walks and Runs
Book walks at https://signup.com/group/337788238086
Book runs at https://signup.com/Group/4470083007602100115/
Alternatively, download the Signup.com app and sign in to reveal all of the sessions you can book in a single click…
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 600m Fast: 90 second slow for 7-9 reps. 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 7 reps aiming for 8kph on the fast periods
8s complete 7 reps aiming for 9kph on the fast periods
9s complete 8 reps aiming for 10kph on the fast periods
10s complete 8 reps aiming for 11kph on the fast periods
11s complete 9 reps aiming for 12kph on the fast periods
12s complete 9 reps aiming for 13kph on the fast periods
13s complete 9 reps aiming for 14kph on the fast periods
Lunchtime runners meeting at the Prestbury Park Playing Field
You’re now completing the interval training set above at the track
Walkers
Meeting at the Racecourse Car Park and start times are 12pm or 6:15pm…both if you’re super keen!
4kph group follow – https://www.komoot.com/tour/355807998
5s – https://www.komoot.com/tour/355808918
6s – https://www.komoot.com/tour/355810132
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 30th 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 – https://www.komoot.com/tour/356979013
Mid Distance 5kph – https://www.komoot.com/tour/356980738
Challenge 6kph – https://www.komoot.com/tour/356984478
Lunchtime Runners Meet at the Royal Oak in Prestbury at 12:10pm
Your coach will be taking you for a fun hill rep session nearby.
Evening group meet at the Hewlett Arms on Hales Rd
7-9kph runners meet at 6:30pm
10-13kph runners meet at 6:40pm
See routes for your relevant speed group below.
Runners
7kph – https://www.komoot.com/tour/443940757
8kph – https://www.komoot.com/tour/443943129
9kph – https://www.komoot.com/tour/443943129
10kph – https://www.komoot.com/tour/443945118
11kph – https://www.komoot.com/tour/443945118
12kph – https://www.komoot.com/tour/443946832
13kph – https://www.komoot.com/tour/443946832
WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.
Saturday 2nd October Walk from Glasshouse
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/435772388
Our Mid Distance Route https://www.komoot.com/tour/438819257
Our Challenge Route will follow https://www.komoot.com/tour/438830879
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 3rd October 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
5.6k Scenic route at https://www.komoot.com/tour/368095392
6.7k Moderate speed route at https://www.komoot.com/tour/500723417
Non Stop Runners
7kph and 8kph meet at 9:15am
9kph+ runners meet at 9am
Couch to 5k Graduates – pick a route from below
Build to 10k Runners – 6k https://www.komoot.com/tour/367592768
PB your 10k Runners – 8k https://www.komoot.com/tour/500732710
Build to 21k Runners – 16k https://www.komoot.com/tour/395210611
PB your 21k Runners – 20k https://www.komoot.com/tour/412635715