August 31


Welcome to Week 13 of the 16 Week Cheltenham Running Club Programme!

By Conor Graham

August 31, 2021

Cheltenham’s Half Marathon, 10k and Community Mile!

With the big race on this Sunday Cheltenham is going to be a busy place. We’ll have loads of members competing and supporting so please come down and cheer on those in club colours if you can. 

Jump into the member’s event on Facebook to find out when and where members are meeting on the day…

Sunday Club Sessions Cancelled

Our meeting point for Sunday sessions is part of the actual course so roads will be closed and the footpaths will be very busy so, as with previous years, the decision has been made to cancel the Sunday runs and walks. 

Saturday Walks from Symonds Yat

With the Sunday walks and runs cancelled this might be a good time to come and try our Saturday Countryside walks. 

We have three great options which you can find at the bottom of the page (click here to jump there now…)

September Social Update

This event is now open to family and friends to book as well! 

We just just 15 spaces left for the Kayaking but you can book your plus 1 or 2 in on their behalf.

Click here to book now…

Tuesday 31th August 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 600m fast with 90 second slow jog x 8-10reps. 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 8 reps aiming for 8kph on the fast periods

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

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

10s complete 9 reps aiming for 11kph on the fast periods 

11s complete 10 reps aiming for 12kph on the fast periods 

12s complete 10 reps aiming for 13kph on the fast periods 

13s complete 10 reps aiming for 14kph on the fast periods 

Lunchtime Couch to 5k meeting at the Race Course Car Park 

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

Evening Couch to 5k Meeting at the Prestbury Park Playing Field

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


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/471156498

5s – https://www.komoot.com/tour/471158753

6s – https://www.komoot.com/tour/471160517

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 2nd 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


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/471163891

Mid Distance 5kph – https://www.komoot.com/tour/471165977

Challenge 6kph – https://www.komoot.com/tour/471168082

Couch to 5k

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

This should be the second time you take on the non-stop 45 minute run. 

7kph – https://www.komoot.com/tour/404742203

Evening group meet at the Hewlett Arms on Hales Rd at 6:30pm

See routes for your relevant speed group below. 


7kph – https://www.komoot.com/tour/412421358

8kph – https://www.komoot.com/tour/412424166

9kph – https://www.komoot.com/tour/412424166

10kph – https://www.komoot.com/tour/412427305

11kph – https://www.komoot.com/tour/412427305

12kph – https://www.komoot.com/tour/412428894

13kph – https://www.komoot.com/tour/412428894

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 4th September Walk from Symonds Yat

This Saturday we have a 7k, 11k and 18k walk to choose from! 

Our Scenic Route will follow https://www.komoot.com/tour/449349504

Our Mid Distance Route https://www.komoot.com/tour/463751799

Our Challenge Route will follow https://www.komoot.com/tour/454676057

Click here and book your walks…

Conor Graham

About the author

Conor is the Head Coach and Founder of Cheltenham Running and Walking Club.

His experience as a Strength & Conditioning Coach, Triathlete and Personal Trainer ensure members are educated on best practice in regards to training progression while also nurtured through the early stages of fitness development.

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