RUN WITH US

All of our sessions are FREE for members and non-members alike. You’ll need to book your place, but once that’s done, 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

If you have any questions in the meantime, drop us an email or join our Facebook group.

Booking

We use Spond for all of our session booking. Please download the app, join our group and you’ll be invited to weekly sessions every Sunday at 7pm.

If you want to attend, it is very important you sign up in advance, and cancel your place if you cannot attend so we can keep track of who is running with us and can keep everyone safe.

The number of runners is restricted by the availability of Run Leaders, so sometimes there may be disappointment in missing out, but we will do our best to offer a variety of sessions and locations.

Mondays 18:30 – Group run

Join us for our winter 3/5/7k routes along Lloyd George Avenue and around Cardiff Bay, taking in landmarks such as the Norwegian Church, Welsh Parliament, the Pierhead and Roald Dahl Plas.

Meet us at the top end of Lloyd George Avenue and make sure you find a Run Leader who will say hello and check you in.

These routes are available to runners of any pace. We’ll have run leaders spread throughout the groups and a designated tail runner for each distance to make sure you don’t get lost! We all finish together back where we start to clap everyone in.

Winter routes

3k route | 5k route | 7k route

Summer routes

3k route | 5k route | 7k route

Our meeting place and routes switch each Spring and Autumn. Check Spond to see which routes will be run each week.

Wednesdays 18:30 – Training session

We love to hate these sessions! Sprints, intervals, circuits, mini-races. All designed to get you running faster, improve your technique and doing something that is easier in a group than on your own.

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 the event on Spond to see where we’ll be meeting. When you arrive, make sure you find a Run Leader who will say hello and check you in.

Sundays 9:30 – Long run

The original CDF 10k! 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 we’ll do our best to make sure 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 outside the Sport Wales National Centre in Sophia Gardens at 9:30 for our long run. However, some weeks we may start from an alternative location, so the best thing is to keep your eye on our Facebook group to stay up to date.

10k route | 16k route | 22k route