Cheltenham 10k and Half Marathon Success
Sunday’s event starting and finishing at the race course was a great success.
Loads of members took part and everyone finished.
Click the images below to enlarge.
September Social Update
There are now just 7 spaces left for our Kayaking event on the River Wye.
Members are welcome to invite friends and family and later this week we’ll be inviting anyone interested in the club to book.
Click here and book your spots before they run out…
Saturday Walk from Cowley
This is the second time we’ll be walking from the Green Dragon and the first walk was a bit hit.
Click here and book Saturday walks…
Lunchtime Club Runs Resurgence
The graduation of our Couch to 5k members has proven just the stimulus we needed to rejuvenate the lunchtime club runs.
Tuesdays at 12:10pm members will meet at the track and carry out the week’s Interval training plan on the track.
Thursdays they’ll meet at the same time at the Royal Oak for a group run in their lunch break.
Click here to book Tuesday lunchtime sessions…
Click here to book Thursday lunchtime sessions…
Tuesday 7th September Session Details
Runners click here and book this week’s sessions…
Walker’s click here and book this week’s sessions…
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 800m 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 now meeting at Prestbury Park Playing Field
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
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/342701626
5s – https://www.komoot.com/tour/342703756
6s – https://www.komoot.com/tour/342705767
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 9th September
Runners click here and book this week’s sessions…
Walker’s click here and book this week’s sessions…
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/397532281
Mid Distance 5kph – https://www.komoot.com/tour/397531679
Challenge 6kph – https://www.komoot.com/tour/397530569
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/407434358
Evening group meet at the Hewlett Arms on Hales Rd at 6:30pm
See routes for your relevant speed group below.
Runners
7kph – https://www.komoot.com/tour/479160232
8kph – https://www.komoot.com/tour/479163314
9kph – https://www.komoot.com/tour/479163314
10kph – https://www.komoot.com/tour/479167493
11kph – https://www.komoot.com/tour/479167493
12kph – https://www.komoot.com/tour/479168899
13kph – https://www.komoot.com/tour/479168899
WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.
Saturday 11th September Walk from Cowley
Please click here and book your walk…
Our Scenic Route will follow https://www.komoot.com/tour/479171485
Our Mid Distance Route https://www.komoot.com/tour/479171355
Our Challenge Route will follow https://www.komoot.com/tour/479171110
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 12th September Routes from the Pump Room
Runners click here and book this week’s sessions…
Walker’s click here and book this week’s sessions…
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 6k route at https://www.komoot.com/tour/347583945
5kph and 6kph follow the 12k route at https://www.komoot.com/tour/338307419
Non Stop Runners
Couch to 5k, 6kph, 7kph and 8kph meet at 9:15am
9-13kph runners meet at 9am
Couch to 5k Graduates – 6k https://www.komoot.com/tour/407471460
Build to 10k Runners – 8k https://www.komoot.com/tour/397576527
PB your 10k Runners – 8k https://www.komoot.com/tour/397576527
Build to 21k Runners – 18k https://www.komoot.com/tour/407478297PB your 21k – 18k https://www.komoot.com/tour/407478297