 
Summer.
A weekly run session is held during the summer (April to October) at the Welsh Institute of Sport, Sophia Gardens, Cardiff. Meet at the steps of the main complex for a prompt 18.30 start .
The main session is an interval type session, of approx 1 hour, along the paths and parkland by the River Taff. Everyone regroups, so no-one gets left behind. All abilities welcome. The session is free, but please note that there is a charge for some areas of car parking at Sophia Gardens.
Winter.
We are currently meeting at 18.30 at Juboraj at the south end of Roath Park Lake (2008/2009).
All abilities welcome...in fact positively encouraged.
Sessions.
The session is an interval or hill session, of approx 1 hour, around the lake and Roath Park Area. The session is obviously outdoors so make sure you are dressed appropriately for the winter. Everyone regroups during the
recovery, so no-one gets left behind. All abilities welcome.
Winter 2008-09 sessions:
| Date |
Warm up |
Session |
Recovery |
Cool down |
Active time |
Pace / session aims |
| 6.4.09 |
10-15mins steady / easy running (progressively faster, stretching) |
(4m , 3m, 2m, 1m, 2m, 3m, 4m) |
2 mins |
10 mins easy running |
19 mins |
5-10k pace |
| 13.4.09 (Easter Monday) |
10-15mins steady / easy running (progressively faster, stretching) |
6 x 4 mins |
2 mins |
10 mins easy running |
24 mins |
5-10k race pace |
| 20.4.09 |
10-15mins steady / easy running (progressively faster, stretching) |
12 x 2mins |
1 min |
10 mins easy running |
24 mins |
5k race pace |
| 27.4.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5 x 5 mins |
3 min |
10 mins easy running |
25 mins |
10k pace |
| 4.5.09 |
10-15mins steady / easy running (progressively faster, stretching) |
8 x 3mins |
2 mins |
10 mins easy running |
24 mins |
5-10k race pace |
| 11.5.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5k time trial |
|
|
|
race pace |
| 18.5.09 |
10-15mins steady / easy running (progressively faster, stretching) |
3 x 8 minutes progressive |
4 min |
10 mins easy running |
24mins |
increase pace at 2 minute intervals |
| 25.5.09 |
10-15mins steady / easy running (progressively faster, stretching) |
2 x 2m , 2 x 3m, 2 x 4m, 2 x 3m, 2 x 2m |
2min |
10 mins easy running |
28 mins |
10k pace |
| 1.6.09 |
10-15mins steady / easy running (progressively faster, stretching) |
4 x10 x 20 - 30s flat out |
10s between reps, 4mins between sets |
10 mins easy running |
20 mins approx |
flat out, aim is to get into oxygen debt |
| 8.6.09 |
10-15mins steady / easy running (progressively faster, stretching) |
8 x 4 mins |
2 min |
10 mins easy running |
32 minutes |
10k pace |
| 15.6.09 |
10-15mins steady / easy running (progressively faster, stretching) |
15 x 2 mins |
1 min |
10 mins easy running |
30 minutes |
|
| 22.6.09 |
10-15mins steady / easy running (progressively faster, stretching) |
6 x 5mins |
3 min |
10 mins easy running |
30 mins |
5-10k pace |
| 29.6.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5 x 3 mins, 5 x 2 mins |
2 min, 1min |
10 mins easy running |
25 mins |
|
| 6.7.09 |
10-15mins steady / easy running (progressively faster, stretching) |
3 x 10 minutes progressive |
5 mins |
10 mins easy running |
30mins |
increase pace at 2 minute intervals |
| 13.7.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5,4,3,2,1,1,2,3,4,5 |
2 min |
10 mins easy running |
30mins |
10k pace |
| 20.7.09 |
10-15mins steady / easy running (progressively faster, stretching) |
20 x 1min |
30s |
10 mins easy running |
20 mins approx |
5k pace - short recovery |
| 27.7.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5k time trial |
|
10 mins easy running |
|
|
| 3.8.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5 x 5 mins |
2 mins |
10 mins easy running |
25 |
5-10k pace |
| 10.8.09 |
10-15mins steady / easy running (progressively faster, stretching) |
4 x 1min, 4 x 2min, 4 x 3min |
1min |
10 mins easy running |
24 |
10k pace then 5k pace |
| 17.8.09 |
10-15mins steady / easy running (progressively faster, stretching) |
8 x 4 mins |
2 mins |
10 mins easy running |
32 mins |
10k pace |
| 24.8.09 |
10-15mins steady / easy running (progressively faster, stretching) |
4 x10 x 20 - 30s flat out |
10s between reps, 4mins between sets |
10 mins easy running |
20 mins approx |
flat out, aim is to get into oxygen debt |
| 31.8.09-augst bank holiday |
10-15mins steady / easy running (progressively faster, stretching) |
10 x 3 min |
2 mins |
10 mins easy running |
30 mins |
10k pace |
| 7.9.09 |
10-15mins steady / easy running (progressively faster, stretching) |
5 x 6mins |
3 mins |
10 mins easy running |
30 mins |
|
| 13.9.09 |
10-15mins steady / easy running (progressively faster, stretching) |
15 x 2 mins |
1min |
10 mins easy running |
30 min |
|
| 20.9.09 |
10-15mins steady / easy running (progressively faster, stretching) |
steady run |
50mins - 60mins |
|
|
|
| 27.9.09 |
10-15mins steady / easy running (progressively faster, stretching) |
steady run |
50mins - 60mins |
|
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Download a pace guide.
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