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 7pm 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.
A weekly interval session is held throughout the winter. 19.00hrs Indoor track, UWIC Cyncoed campus.
All abilities welcome...in fact positively encouraged.
Sessions.
Summer 2007 sessions:
7pm Welsh Institute of sport, Sophia Gardens - Interval type session in Bute Park / Pontcanna Fields.
Date |
Session |
Total time |
Pace |
Comments |
16/4/07 |
10 x 2 mins (60s recovery) |
20 mins |
5-10k pace |
|
23/4/07 |
1 min (60s) |
20 mins |
5-10k pace |
|
30/4/07 |
5 x 3mins (2 mins), 5 x 90s (60s) |
22.5 mins |
5-10k pace |
|
7.5.07 |
(bank holiday) |
20 mins |
||
14.5.07 |
6 x 4mins (2 mins) |
24 mins |
||
21.5.07 |
Short recovery session 3 x (8 x 30-40s) (20s recovery, 3 mins between sets) |
12-15 mins |
||
28.5.07 |
Bank holiday |
18 mins |
||
4.6.07 |
5 x 5m (3m) |
18-24 mins |
5k |
|
11.6.07 |
10 x 2 mins 60s |
|||
18.6.07 |
5 K HANDICAP |
|||
25.6.07 |
8 x 3mins (2 mins recovery) |
24 mins |
10k |
|
2.7.07 |
4 x 1min (30s) |
26 mins |
5-10k pace |
|
9.7.07 |
15 X 90 (90s) |
22.5 mins |
||
16.7.07 |
Short recovery 4 x (8 x 30s), 20s recovery) 2mins between sets |
16 mins |
800m-1500m pace |
|
23.7.07 |
6 x 4 mins (2 mins recovery) |
24 mins |
10k |
|
30.7.07 |
5x (2min (60s), 3min(90s)) |
25 mins |
10k |
|
6.8.07 |
6 x 5mins (3 mins) |
30 mins |
10k |
|
13.8.07 |
4 x 1min (30s) |
26 mins |
||
20.8.07 |
6 x 2 mins (90s) |
20 mins |
2 mins @ 5-10k pace 60s @ 1500m – 1 mile pace |
|
27.8.07 |
12 x 2mins (60s) |
24 mins |
||
3.9.07 |
5k handicap |
20 mins |
||
10.9.07 |
8 x 3mins (2 mins) |
|||
17.9.07 |
4 x (8 x 30s) short recovery |
16 mins |
Short recovery high intensity session |
|
24.9.07 |
Steady run |
Download a pace guide.
