Training

TRAINING

All of our sessions are FREE for members and non-members alike. You don’t need to book ahead or sign in when you arrive, just turn up and run.

Remember to give us a shout on the night if it’s your first time, so we can explain how it all works to you.

FAQ

Mondays 18:30 – Recovery Run

Options to run 3k/5k/7k at a nice easy pace to stretch your legs after the weekend.

3k route

5k route

7k route

Wednesdays 18:30 – Speed/Strength Session

We love to hate these sessions! Sprints, intervals, circuits, mini-races. All designed to get you running faster, improve your technique and do something different than pounding the streets.

Remember ‘speed’ doesn’t mean the same as fast! We all support each other to push ourselves to whatever level best suits us. We’ll often split into a few different groups so you can run with people of a similar speed to you and a variety of options of how far to run.

Check out our Wednesday training plan for July-September 2019.

For Monday and Wednesday, simply turn up at Moti in Queen’s Arcade at 18:15. There is a changing cubicle in Moti, and you can safely leaves bags and coats in the shop while we run.

Sundays 9:30 – Long Run

Options from 10k and up. We have a standard route around Bute Park, which you can then add to depending on what distance you want to do. Running in a group is the best way to increase your mileage and with us you’ll never run on your own. This is an easy paced run so there’s never a worry of being ‘too slow’ or ‘not good enough’.

We’re all in it together, and there’ll always be people happy to run with you at any pace.

Our Sunday runs are pretty flexible in terms of location. Most weeks we’ll meet at the Sport Wales National Centre in Sophia Gardens at 9:30 for our long run. This has an option of locker, changing and shower facilities for £1.50. However, some weeks we may start from a new location, so the best thing is to keep your eye on our Facebook group to stay up to date.

10k route

15k route

22k route

Coaches and Leaders

Rich Skyrme - Head Coach

  • Leadership in Running Fitness
  • Coach in Running Fitness
David Sinclair - Run Coach

  • Leadership in Running Fitness
  • Coach in Running Fitness
  • Run Wales Leader of the Year 2019
Carl Evans - Run Leader

  • Leadership in Running Fitness
Liz Rees - Run Leader


  • Leadership in Running Fitness
  • Couch to 5k Co-ordinator
Matt Henson - Run Leader

  • Leadership in Running Fitness
Ruth Roberts - Run Leader


  • Leadership in Running Fitness
  • Couch to 5k Co-ordinator
Steph Ferry - Run Leader


  • Leadership in Running Fitness
  • 2017 British Civil Service 100m & 200m Champion
Stewart Harding - Run Leader


  • Leadership in Running Fitness
Zoe James - Run Leader


  • Leadership in Running Fitness

Other sessions

Saturdays – parkrun

We try to frequent parkrun as much as possible, including trips to courses all over Wales and sometimes beyond! Our ‘home’ parkrun is Grangemoor, and we’d love you to join us there.

www.parkrun.org.uk