CDF Training Plan July-September 2019

Hey everyone!

Nina, Matt and Rich have been beavering away working on a plan for the Wednesday training sessions that’ll take us up to the Cardiff half-marathon.

Again, we’ve tried to mix things up, making sure that we’re not repeating too many of the sessions we’ve done over the last session block and we’ve included three circuit sessions to take advantage of being in the park because after this block, we’ll be back on Lloyd George Avenue.

Here’s an overview – we’ll have the full details of each session on our Facebook page the Tuesday beforehand:

17 July 2019 Circuits (pairs work)
24 July 2019 400m reps
31 July 2019 Pyramid session (time)
7 August 2019 1km reps (pairs)
14 August 2019 Circuits (7 exercises, 30/15 split)
21 August 2019 Fartlek (Baker-inspired version)
28 August 2019 800m reps
4 September 2019 Fartlek (big/small loop, partner work)
11 September 2019 Circuits (HIIT)
18 September 2019 300m reps
25 September 2019 1k / 800m / 600m / 400m / 200m
2 October 2019 Taper session / kicker run


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