CDF Training Plan August-October 2018

Hello everyone!

We’re about to enter the third training block for 2018, and for this one we thought we’d try and build towards the Cardiff Half, which is a big target for so many of you. In this block there’s a lot of speed / endurance work coupled with some high-volume sessions where you’ll be looking to run at a target pace rather than flat-out.

The benchmark test this block is a longer one – 3km which you should be looking to attack at your 5km goal pace.

  • 1st August – BENCHMARK: 3km
  • 8th August – 800m / 200m / 200m (two groups, x4 or x3)
  • 15th August – Circuits
  • 22nd August – x2 200m / x4 400m – two reps
  • 29th August – Fartlek 1 min / 2 min / 3 min (run easy, then run hard)
  • 5th September – 300m (two groups, x10 or x6)
  • 12th September – Circuits
  • 19th September – 1200m (two groups, x4 or x3)
  • 26th September – BENCHMARK: 3km
  • 3rd October – Agility, Balance and Co-ordination session

The Cardiff Half Marathon is on October 7th, so hopefully this block will help you train towards it, and then effectively taper as you inch towards the big day. If you need an overall training plan and you’re not sure where to start, give us a shout and we’ll work with you to find something that fits around your schedule.

As usual, if you’ve got any questions just give us a shout!

Matt, Ryan and Rich

Runner of the Month July 2018: Nina Lindholm

July’s runner of the month is our very own Flying Finn, Nina, who is a British Champion, and competed at a World Championships, but not for running…


How long have you been running: Focused on it more about 3 years ago
Favourite Race: Disneyland Paris Half Marathon and Stuttgart Half Marathon
Favourite Distance: 10k and half marathon
Greatest Achievement: Lots of things in 2018: Synchronised Skating British Champions, Brighton Marathon and representing GB at WSSC 2018.

I’ve always been quite active, but never really liked running until few years ago.

My main sport has been figure skating/synchronised skating since I was about 4-years-old. Alongside all the skating I had to do some running to improve my general fitness, but I can’t say that I enjoyed it! Although I do remember running with my junior team and discussing what we wanted to eat when we got home, so that hasn’t changed!

After I quit my competitive career in Finland at the end of the season 08-09, I felt bit empty. What do I do now when I’m not training 20h+ a week? I moved to the UK for university and kept running and exercising, but not with the healthiest mindset. I wasn’t enjoying it.

After moving to Cardiff I started skating again, representing Great Britain this time. We ran 5Ks with the team and I kept running by myself. At some point I saw a fellow Finnish runner, Heli, post on Facebook about her running training. I mostly ran by myself but asked her who she ran with, as it would be nice to know more people in Cardiff. She introduced me to CDF Runners.

Running with the club has completely changed my view on running, I now look forward to runs and I run because I like it (I still sometimes hate it too, but it’s ok). I ran my first race quite soon after joining (Cardiff Half Marathon 2016) and have loved racing since. I recently ran my first full marathon in Brighton, which was the next weekend after skating at the 2018 World Synchronized Skating Championships. Training for both at the same time was tough but CDF Runners (and the skating family) have been a massive support.

I aim to do as many runs as I can with the club, which has allowed me to run routes I never would’ve even thought about. They also teach me useful life lessons, such as running a mile race (1609m for any Finns reading this) is not pleasant.

Runner of the Month June 2018: Sam Topham

Runner of the Month is your chance to get to know some of our runners a little better. this month is a treat as it’s the extraordinary story of our first ever Couch to 50k graduate!


Hi, my name is Sam and I can officially and proudly say I am a part of CDF Runners!

I had joined a gym the year previously to try and lose weight and try and tone I’d gone a handful of times and decided to cancel my membership as it wasn’t working. I had attempted couch to 5k about five years ago but never completed it so I decided to see if I could find a club that was doing the same Couch to 5K as I knew I would never be able to complete this by myself. Well if I can’t commit to going to the gym by myself then what chance did I have running in the rain and in the cold dark nights! So I did some research and discovered CDF Runners were starting in February so I decided to take the plunge and join.

When I first arrived at my first session on a very cold night in February I never dreamed that I would be able to complete the first session let alone complete 10 parkruns over one weekend but that is exactly what happened three months later.

When I first started the Couch to 5K session, the first week comprised of three sessions which included a brisk five-minute warm up walk, then it alternated between one minute of running and one-and-a-half minutes of walking, then a five-minute cool down walk at the end this was for a total of 20 minutes, by the end of the first session I wasn’t sure if I would be able to carry on. But with the support of my fellow runners and the amazing CDF Runner coaches and pacers I was able to carry on.

The Couch to 5K app is for 9 weeks and its aim is to get you running continuously for 30 minutes which I amazingly managed to do and completed my first parkrun in 37 minutes.

Receiving my certificate for completing my first park run and graduation day 🙂

Little did I realise that I would accidently sign myself up for the Parkrunathon, I thought it was to do as many park runs in the month of May not do them all in one weekend!

Maybe it might have helped if I read the back on the t-shirt!

Our first parkrun of the day at Rogiet.

Our last parkrun at Grangemoor, Cardiff!

Final parkrun completed, cannot believe I am still smiling or that I am still standing!

Currently I have raised £300 for The Wallich. CDF Runners adopted The Wallich to be their charity partner and if you would like to donate our JustGiving page is https://www.justgiving.com/teams/cdfrunners

 

My next aim is now to complete a 10K run either in Barry or Cardiff… So watch this space!

CDF Training Plan May-July 2018

Hello everyone!

We’re entering into a new block of training and the focus for this one will be to both prep us for Cosmeston, and to help you attack your 5k times as that seems to be a goal now spring half marathons / marathons are out of the way.

I’m also pleased to announce that Ryan Cullen and Matt Henson have come on board to help organise and run the Weds sessions – it’ll help spread the load and enable us to run multiple groups to account for different levels of ability on the night.

Here’s the programme in full – we’re trying to cover all levels of ability, so if you’ve not tried the speed sessions before then this block is a pretty good one to dive in to give it a go.

  • 23rd May – 1 mile test run
  • 30th May – 400m (x10 reps, x 6 reps, x3 reps)
  • 6th June – 1km (x5 reps, x3 reps, x1 rep)
  • 13th June – Circuit (individual, progressive)
  • 20th June – Partner fartlek session
  • 27th June – 1000m / 800m / 600m / 400m / 200m (x2 reps, scaled)
  • 4th July – Circuits (partner work, scaled)
  • 11th July – COSMESTON
  • 18th July – 1 mile re-test run
  • 25th July – Agility, balance, coordination session

Check us out on Facebook to get the latest news and details of all our sessions.

Runner of the Month May 2018: David Davies

How long have you been running: since 2012
Favourite race: Severn Bridge Half Marathon and Liverpool Rock n Roll Half Marathon
Favourite distance: Half Marathon
Favourite time to run: Morning
Greatest achievement: London Marathon 2017

Back in 2012 I was in my fifties, had high blood pressure, high cholesterol, bordering on diabetes and was five stone overweight; weighing in at 17 stone. I live in Cardiff Bay and at that time I thought nothing of catching the train from the Bay up to town to save me walking.

I work as a minister of religion and when I went to visit parishioners they would offer me tea and cake to be sociable. I always accepted the cake (often a double helping!) and a cup of tea with two sugars. The weight kept on piling on and I often thought that it was odd how the clothes shops changing rooms were getting smaller; not me getting bigger! I went to the doctors for a routine appointment and the doctor turned to me and said “you do realise you are obese don’t you?” and to be honest I didn’t until I heard the words come out of his mouth (looking back it is hard to believe that I didn’t realise I was so unfit and unhealthy).

I joined the local Weight Watchers group in Grangetown and learnt how to eat smaller quantities of food, choosing the healthy option and I started walking. Then I started jogging around Cardiff Bay and decided to set myself a challenge to do the Cardiff half marathon. I started to go to Grangemoor parkrun as part of my training. Once I had completed my first half marathon in Cardiff with a time of 2:45 I had well and truly got the running bug. I wanted to join a club to motivate me to train and improve.

I was very nervous going to the first CDF session but everyone was really friendly, welcoming and sociable. At the first session I ran with Steph Ferry and she gave me confidence and encouraged me to set a good pace. Welcoming new people and being an inclusive club makes CDF something special.

Since then I have done a total of 11 half marathons, raised nearly £5,000 for charity and finally got an elusive sub 2 hour time. I always wear my CDF t-shirt at events to represent the club and I post a picture at the start of the race to the Facebook group; it’s great to see all of the positive comments from other club members when I finish the race.

1Last year I did the London marathon; which was a real step up from a half, but a wonderful experience. I’ve now signed up for the New York marathon in November. I keep up with the CDF news from the facebook group and try to train with them as much as possible. It’s great to see how people improve week on week and I have made many friends both in Grangemoor Parkrun and CDF.

Runner of the Month April 2018: Tor Jones

Your monthly opportunity to get to know a few CDF Runners a bit better. This month we highlight Tor Jones, fresh from a Half Marathon PB.


  • How long have you been running: 8 months
  • Favourite Race: London Landmarks Half Marathon
  • Favourite Distance: 10k
  • Favourite time to run: Mid-morning
  • Greatest Achievement: Smashing my PB in London Landmarks Half Marathon

Back in 2013 I ran my first half marathon whilst raising money for a local hospice back home in Stroud. I swore then i’d never run another!

In 2014 I then moved to Cardiff and thought to myself I couldn’t not run the Cardiff Half whilst I’m here. After much deliberating of actually entering, 3 years later the other half signed us both up for the 2017 Cardiff Half. When I began my training I quickly found that I wasn’t comfortable running alone and with a lack of structure my motivation began to wain; cue CDF.

I joined CDF in the hope that I would feel safer running through the Autumn/Winter months and add some structure to my training. What I didn’t expect to find so quickly was so many lovely people and dare I say it some enjoyment in running!!

Enter the London Landmarks Half Marathon (LLHM) in March 2018. After a few months of consistent running I actually felt good ahead of the race, despite having my training plan interrupted by the snow! I set myself the target of getting close to the time I had achieved in Cardiff (2:23:48).

I’ve competed nationally with trampolining and prefer to stay fit by going to the gym. I’m not a runner… or so I thought. The LLHM was run in a huge personal best time of 2:07:46. I’d somehow managed to improve my half marathon time by 16 minutes in less than 6 months. I have also improved my 5K and 10K times.

CDF are a friendly welcoming bunch, offering structured training with an enjoyable atmosphere. So if you’re looking for somewhere or someone to run with in Cardiff, why not check out their facebook group?