New Member Intake Weeks Starting on the 27th of September
Our final member intake of 2021 starts in just 2 weeks!
- Walkers Week 27 September to 3rd October: https://cheltenhamrunning.co.uk/walkers-week-interest/
- Beginners Week 4-10th October: https://cheltenhamrunning.co.uk/beginners-week-interest/
- Runners Week 11-18th October: https://cheltenhamrunning.co.uk/new-runner-intake/
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