Training plan w/c 18th December
December training plan is posted on the members only page
Tuesday 19th December
Hopkinstown Cricket Club – 6:45 pm
White Bridge route, around the Common to Glyntaff
Wednesday 20th December
Taffs Well train station – 6:00pm – Approx 10 miles (Note this session will be min 7 minute mile pace)
Thursday 21st December
University Sports park – Treforest Industrial Estate – 6:45pm
Club Handicap race – Individual start times to be confirmed
Have a great week
Training plan w/c 30th October
* Note official club nights are Tuesday & Thursday
Monday 30th October
Powerstation hill reps – 6:30pm
Tuesday 31st October
Hopkinstown Cricket Club – 6:45 pm
The Loop – head torch required
Wednesday 1st November
Taffs Well train station 6pm
Longer run 7 – 14 miles – this session will be min 7.30 per mile pace
Thursday 2nd November
University sports park – Treforest Industrial Estate – 6:45pm
6 x 800 meter reps on the estate
Have a great week ????
Training plan w/c 9th October
Monday 9th October
Bargoed track – 6:30pm
Powerstation hill reps – 6:30pm
Tuesday 10th October
Hopkinstown Cricket Club – 6:45 pm
Glyntaff hill reps
Thursday 12th October
University sports park – Treforest Industrial Estate – 6:45pm
5 x 1km reps or
Caerphilly Castle run (approx 8 miles)
Good luck to everyone running the Merthyr Marathon tomorrow
Training plan w/c 18th September
Monday 18th September
Bargoed track – 6:30pm
Powerstation hill reps – 6:30pm – 3 up 2 down, 4 up 2 down
Tuesday 19th September
Hopkinstown Cricket Club – 6:45 pm
White bridge variation with route around top of common
Thursday 21st September
University sports park – Treforest Industrial Estate – 6:45pm
Field session weather permitting or Powerstation hill reps
Good luck to all running the Mic Morris 10k tomorrow.
Training plan w/c 4th September
Monday 4th September
Bargoed track – 6:30pm
Powerstation hill reps – 6:30pm
Tuesday 5th September
Hopkinstown Cricket Club – 6:45 pm
Reps on Barry Sidings
Thursday 7th September
University sports park – Treforest Industrial Estate – 6:45pm
Gwaelod y Garth run (10k route)
Good luck to everyone racing the Roman Run today
Training plan w/c 21st August
Monday 21st August
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Half n half
Tuesday 22nd August
Hopkinstown Cricket Club – 6:45pm
Queens head – Approx 6.5 miles
Thursday 24th August
University Sports Park – Treforest Ind Est 6:45 pm
Field Session/Reps
OR
Gwaelod y Garth run
Well done to everyone competing this weekend
Training plan w/c 15th August
Monday 15th August
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Pyramids
Tuesday 15th August
Hopkinstown Cricket Club – 6:45pm
Tonteg Lights & Church Village loop – 2 mile warmup – 6 mile tempo – 2 mile cool down, or variation thereof
Thursday 17th August
University Sports Park – Treforest Ind Est 6:45 pm
Field session (weather permitting)
alternatively – Eglwysilian route
Have a great week
Training plan w/c 7th August
Monday 7th August
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Odds then Evens
Tuesday 8th August
Hopkinstown Cricket Club – 6:45pm
Rocky Road – 8 miles
or White Bridge route (6 miles)
Race 4 of Rose Inn 4 mile series
Thursday 10th August
University Sports Park – Treforest Ind Est 6:45 pm
Field session (weather permitting)
alternatively – Garth run
Good luck to everyone racing this weekend
Training plan w/c 31st July
Monday 31st July
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Short shuttles
Tuesday 1st August
Hopkinstown Cricket Club – 6:45pm
Trebanog – 8 miles
Wednesday 3rd August
Les Croups Summer sizzler 5k – register Llandaff rugby club – 7:30pm start
.
Thursday 4th August
University Sports Park – Treforest Ind Est 6:45 pm
Reps on the field weather permitting or Fartlek session on Volvo hill – taff trail
Have a great week
Training plan w/c 24th July
Monday 24th July
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Half n Half
Tuesday 25th July
Hopkinstown Cricket Club – 6:45pm
University, turn right and up hill, through lanes to Tonteg & back via Llantwit Road
Wednesday 26th July
SSAFA 5k race 3 – 7:30pm start
.
Thursday 27th July
University Sports Park – Treforest Ind Est 6:45 pm
Club Handicap – Individual start times to be confirmed
Happy running everyone
Training plan w/c 17th July
Monday 17th July
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – 3 up 2 down, 4 up 2 down
Tuesday 18th July
Hopkinstown Cricket Club – 6:45pm
Wattstown – 8 miles
Extra Dinas loop – 10 miles
(Also turnaround options for shorter routes)
.
Thursday 20th July
University Sports Park – Treforest Ind Est 6:45 pm
Reps on the Field – weather permitting
Good luck to all Marshalling, racing and supporting our Loop 10k trail race tomorrow.
Training plan w/c 10th July
Monday 10th July
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – pyramids
Tuesday 11th July
Hopkinstown Cricket Club – 6:45pm
White Bridge – 6.5 miles (approx)
Rose Inn race 3
Wednesday 12th July
Cosmeston relays
.
Thursday 13th July
University Sports Park – Treforest Ind Est 6:45 pm
Reps on the Field – weather permitting
Good luck to all competing in the Tenby Long course weekend/Wales Marathon
Training plan w/c 3rd July
Monday 3rd June
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Odds then evens
Tuesday 4th July
Hopkinstown Cricket Club – 6:45pm
The Loop (Race route)
.
Thursday 6th July
University Sports Park – Treforest Ind Est 6:45 pm
Reps on the Field – weather permitting
Have a great week
Training plan w/c 26th June
Monday 26th June
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Short Shuttles
Tuesday 27th June
Hopkinstown Cricket Club – 6:45pm
*NEW ROUTE*
Berw Rd, left under bridge, to Ynysybwl, left to come back to Graigwen
Paul Graham will also be leading a Fartlek session, route TBC
.
Thursday 29th June
University Sports Park – Treforest Ind Est 6:45 pm
Club Handicap – Individual start times to be cofirmed
Good luck to all at the Swansea half marathon tomorrow, quite a few Roadents on the Start list.
Training plan w/c 19th June
Monday 19th June
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – 3 up 2 down, 4 up 2 down
Tuesday 20th June
Hopkinstown Cricket Club – 6:45pm
Lions, Tigers and Bears, oh my! (Trout Farm)
Wednesday 21st June
SSAFA 5k race 2 – back to normal 7:30pm start. Register from 6pm in Blackweir Tavern.
.
Thursday 22nd June
University Sports Park – Treforest Ind Est 6:45 pm
Field session weather permitting or
Volvo hill, Taff Trail to Taff’s Well, back via Gwaeld y Garth or Taff’s Well
Good luck to all racing the Caerphilly 10k tomorrow
Training plan w/c 12th June
Monday 12th June
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Pyramids
Tuesday 13th June
Hopkinstown Cricket Club – 6:45pm
White Bridge – Approx 6.5 miles
Charlie Smith – Tail runner
Rose Inn 4 mile – Race 2
Thursday 15th June
University Sports Park – Treforest Ind Est 6:45 pm
Field session weather permitting or Eglwysilian (Long or short option)
Big weekend of racing ahead:
Welsh Castle relays
Endure 24
Man v Horse
Good luck to all involved.
Training plan w/c 5th June
Monday 5th June
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Odds then evens
Tuesday 6th June
Hopkinstown Cricket Club – 6:45pm
Reps in Barry Sidings (400/800 meters or hill reps)
Thursday 8th June
University Sports Park – Treforest Ind Est 6:45 pm
Field session weather permitting or Castell Coch route
Good luck to everyone at the Rack Raid tomorrow.
- Training plan w/c 29th May
Monday 29th May
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Short shuttles
Tuesday 30th May
Hopkinstown Cricket Club – 6:45pm
Rocky Road – approx 7.5 miles partially off road
Laura Pinney – Tail runner
Thursday 2nd June
University Sports Park – Treforest Ind Est 6:45 pm
Zigzag route with fartlek intervals – 6 miles
Good luck to everyone racing, marshalling and supporting our Treforest 10k tomorrow and to Brenda Evans running her first marathon in Liverpool.
Training plan w/c 22nd May
Monday 22nd May
Bargoed track – 6:30pm start – 12 x 300 meter reps with 100m recovery
Powerstation Hill reps 6:30pm – 3 up 2 down, 4 up 2 down
Tuesday 23rd May
Hopkinstown Cricket Club – 6:45pm
Trebanog route
Wednesday 24th May – Race 1 of the SSAFA 5k series, a fast, flat route around Bute park Cardiff. Register at Blackweir tavern for 8pm start. We always have a good club turnout at this event.
Thursday 25th May
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – individual start times to be confirmed
Good luck to everyone racing at the Royal Welsh trail runs at Builth Wells & Stirling marathon tomorrow.
Training plan w/c 15th May
Monday 15th May
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Pyramids
Tuesday 16th May
Hopkinstown Cricket Club – 6:45pm
Tonteg Lights – 1 mile on 1 mile off
Thursday 18th May
University Sports Park – Treforest Ind Est 6:45 pm
Treforest 10k route
Good luck to everyone racing the Cwm Ogwr 5 miler and Sirhowy 10 mile challenge tomorrow
Training plan w/c 8th May
Monday 8th May
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Short shuttles
Tuesday 9th May
Hopkinstown Cricket Club – 6:45pm
White Bridge route – approx 6 miles
Support runners
Iestyn Henson – 9 min miles
Rhian Durham – 10 min miles
Also the first fixture of the Rose Inn 4 mile race series, we always have a good turnout at this event
Thursday 11 th May
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400 meter reps on the estate, alternatively Castell Coch run
Good luck to everyone racing this weekend at the Porthkerry 5 mile and Llanelli marathon (Best of luck Sarah Boothby on your first marathon).
Training plan w/c 1st May
Monday 1st May
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Odds the evens
Tuesday 2nd May
Hopkinstown Cricket Club – 6:45pm
Reps in Barry Sidings park
Thursday 4t May
University Sports Park – Treforest Ind Est 6:45 pm
Up Volvo hill then fartlek session on Taff trail
Good luck to everyone racing this weekend
Training plan w/c 24th April
Monday 24th April
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Short Shuttles
Tuesday 25th April
Hopkinstown Cricket Club – 6:45pm
White Bridge route – approx 6 miles
Support runners TBC
Thursday 27th April
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – individual start times to be confirmed
Good luck to everyone running the London marathon on Sunday – weather conditions look perfect.
Training plan w/c 17th April
Monday 17th April
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Hills – 3 up 2 down, 4 up 2 down
Tuesday 18th April
Hopkinstown Cricket Club – 6:45pm
University, turn right, up hill and through lanes towards Tonteg
Support runners TBC
Thursday 20th April
University Sports Park – Treforest Ind Est 6:45 pm
Powerstation hill reps, alternatively Run along community path to Efail Isaf
Happy Easter everyone
Training plan w/c 10th April
Monday 10th April
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Hills – Pyramids
Tuesday 11th April
Hopkinstown Cricket Club – 6:45pm
The Loop – Approx 8.5 miles off road
Support runners TBC
Thursday 13th April
University Sports Park – Treforest Ind Est 6:45 pm
6 x 800 meter reps on the estate
alternatively Zig Zag route and back through Gwaelod y Garth (approx 6 miles)
Have a great week.
Training plan w/c 3rd April
Monday 3rd April
Bargoed track – 6:30pm start
Powerstation Hill reps 6:30pm – Hills – Short shuttles
Tuesday 4th April
Hopkinstown Cricket Club – 6:45pm
400/800 meter reps at Barry Sidings park
Thursday 6th April
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400 meter reps on the estate
alternatively run to Eglwysilian
Good luck to everyone running the Cardiff Bay 10k today
- Training plan w/c 27th March
Monday 27th March
– Return of Bargoed track sessions – 6:30pm start
12×300 meter reps with 100m recovery
– Powerstation Hill reps 6:30pm – Hills – Pyramids
Tuesday 28th March
Hopkinstown Cricket Club – 6:45pm
Glyntaf hill reps
Thursday 30th March
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – individual start times to be confirmed
Good luck to everyone racing today
Training plan w/c 20th March
Monday 20th March
Powerstation Hill reps 6:30pm – Hills – 3 up 2 down, 4 up 2 down
Tuesday 21st March
Hopkinstown Cricket Club – 6:45pm
University – 5 miles
Tonteg lights – 7/8 miles
Church Village loop – 10 miles
Support runners
Andy Davies – 9 min miles
Bretti Paxton – 10 min miles
Julia Herbert – 11 min miles
Gemma Louise Bebb – Tail
Thursday 23rd March
University Sports Park – Treforest Ind Est 6:45 pm
5 x 1k reps on the estate
Alternatively: Caerphilly Castle route, approx 8 miles
Good luck to everyone running in the San Domenico 20 mile race tomorrow
Training plan w/c 13th March
Monday 13th March
Powerstation Hill reps 6:30pm – Odds then Evens
Tuesday 14th March
Hopkinstown Cricket Club – 6:45pm
Rocky Road – Torch run required (7.5 miles)
Support runners:
Steve Hooper – 9 min miles
Nick Pounder – 10 min miles
TBC – 11 min miles
TBC – Tail
Thursday 16th March
University Sports Park – Treforest Ind Est 6:45 pm
Powerstation Hill Reps
Happy running everyone
Training plan w/c 6th March
Monday 6th March
Powerstation Hill reps 6:30pm – Short shuttles
Tuesday 7th March
Hopkinstown Cricket Club – 6:45pm
White Bridge – 6.5 miles
Support runners
Sian Khalil – 9 min miles
Caroline Best – 10 min miles
Julia Herbert – 11 min miles
Jo Gwynne – Tail
Thursday 9th March
University Sports Park – Treforest Ind Est 6:45 pm
6 x 800 meter reps on the estate
Happy running everyone
Training plan w/c Monday 27th February
Monday 27th February
Power Station Hill reps 6:30pm – 3 up 2 down, Half n half
Tuesday 28th February
Hopkinstown Cricket Club – 6:45pm
Support runners (for Wattstown route)
Porth – 5 miles
Ynyshir – 6-7 miles
Wattstown – 7-8 miles
Extra Dinas Loop – 10 miles
Mike Smith – 9 minute miles
Rhian Hopkins – 10 min ,iles
Sarah Boothby – Tail
Thursday 2nd March
University Sports Park – Treforest Ind Est 6:45 pm
5 x 1k reps on the estate
Have a great week
Training plan w/c Monday 20th February
Monday 20th February
Powerstation Hill reps 6:30pm – 3 up 2 down, 4 up 2 down
Tuesday 21st February
Hopkinstown Cricket Club – 6:45pm
White bridge variation Once on Merthyr Rd take the road that leads up and around the common to Glyntaff, back through Treforest.
Support runners
Rhodri Evans – 9 min miles
Leah Morris – 10 min miles
Mair Johnson – Tail
Thursday 23rd February
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – Individual start times to be confirmed.
Happy running everyone
Training plan w/c Monday 13th February
Monday 13th February
Powerstation Hill reps 6:30pm – Odds then evens
Tuesday 14th February
Hopkinstown Cricket Club – 6:45pm
Uni Loop – 5 miles
Down Broadway to Rhydyfelin, up Powerstation hill & back via Wood Road – 8-9 miles
Support runners
Nick Pounder – 9 min miles
Bretti Paxton – 10
Julia Herbert – 11
Thursday 16th February
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400 meter reps on the estate, alternatively
Tesco / Rhydyfelin / Uni / down Powerstation hill- approx 6 miles
Good luck to everyone running in the Gwent League at Glebelands and to Billy Hayton in the Barcelona half marathon, both tomorrow.
Training plan w/c Monday 6th February
Monday 6th February
Powerstation Hill reps 6:30pm – Short shuttles
Tuesday 7th February
Hopkinstown Cricket Club – 6:45pm
White Bridge – 6.6 miles
Support runners:
Mike Smith – 9 minute miles
Gemma Louise Bebb – 10
Jo Gwynne – Tail
Thursday 9thFebruary
University Sports Park – Treforest Ind Est 6:45 pm
6 x 800 meter reps on the estate, alternatively
Castle Coch Torch run
- Happy Running everyone
Monday 30th January
Powerstation Hill reps 6:30pm – Pyramids
Tuesday 31st January
Hopkinstown Cricket Club – 6:45pm
The Loop (Head torch required) or
Hill reps in Trehafod
Thursday 2nd February
University Sports Park – Treforest Ind Est 6:45 pm
5 x 1k reps or
Zigzag route with fartlek
Good luck to everyone running the Lliswerry 8 mile race tomorrow
w/c Monday 23rd January
Tuesday 24th January
Hopkinstown Cricket Club – 6:45pm
Porth – 5 miles
Dinas in reverse – 8 miles
Support runners:
Sian Khalil – 9 min miles
Bethan Ford – 10 min miles
Hayley Pugh – Tail runner
Thursday 26th January
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – individual start times to be confirmed
Have a good week everyone
Training plan w/c 16th January
Monday 9th January
Powerstation Hill Reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 17th January
Hopkinstown Cricket Club – 6:45pm
Uni – 5miles
Tonteg Lights – 7 miles
Church Village – 10 miles
Support runners TBC
Thursday 18th January
University Sports Park – Treforest Ind Est 6:45 pm
Caerphilly Castle run (approx 8 miles) but various turn back points or reps on the estate
Happy running everyone
Training plan w/c 9th January
Monday 9th January
Powerstation Hill Reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 10th January
Hopkinstown Cricket Club – 6:45pm
Porth – 5 miles
Ynyshir – 6-7 miles
Wattstown – 7-8 miles
Extra Dinas Loop – 10 miles
Support runners:
Ceri-anne Davies – 9 min miles
Rhian Durham – 10 min miles
Fiona Campbell Pounder – 11 min miles / Tail
Thursday 12th January
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400 meter reps on the estate or
Eglwsylian Torch run
Happy running everyone
Training plan w/c 2nd January
Monday 2nd December
Powerstation Hill Reps – Longs
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 3rd January
Hopkinstown Cricket Club – 6:45pm
White Bridge – 6.5 miles
Support runners to be confirmed
Thursday 5th January
University Sports Park – Treforest Ind Est 6:45 pm
Powerstation hill reps or
Powerstation hill/ Uni/ Rhydyfelin/Maggies hill
Happy New Year!
Training plan w/c 26th December
Monday 26th December
Powerstation Hill Reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 27th December
Hopkinstown Cricket Club
10:00am – The Loop approx 9 miles
6:45 pm – Glyntaff Hill reps
No support runners required
Thursday 29th December
University Sports Park – Treforest Ind Est 6:45 pm
Zigzag route with fartlek
Have a great Christmas everyone
Training plan w/c 19th December
Monday 19th December
Powerstation Hill Reps – 3 up 2 down, 4 up 2 down
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 20th December
Hopkinstown Cricket club 6:45pm
Uni – 5miles
Tonteg Lights – 7 miles
Back via Rhydyfelin – 9 miles
Support runners (for Tonteg lights route)
Mike Smith – 9 min miles
Caroline Best – 10 min miles
Gwen Richards – 11 min miles
Jo Gwynne – Tail runner
Thursday 22nd December
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – Individual start times to be confirmed
Happy running everyone
Training plan w/c 12th December
Monday 12th December
Powerstation Hill Reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 13th December
Hopkinstown Cricket club 6:45pm
Porth – 5 miles
Dinas – 8 miles
Support runners (for Dinas route)
Mike Smith – 9 min miles
Sue Donoghue – 10 min miles
Leah Morris- 11 min miles
Hayley Pugh – Tail runner
Thursday 15th December
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400 meter reps on the estate
Or Volvo Hill- Taff trail – (Headtorch required)
Happy running everyone
Training plan w/c 5th December
Monday 5th December
Powerstation Hill Reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 6th December
Hopkinstown Cricket club 6:45pm
White Bridge – 6.5 miles
Support runners
Sian Khalil – 9 min miles
William Denny – 10 min miles
Gemma Louise Bebb- 11 min miles
Sarah Boothby – Tail runner
Thursday 8th December
University Sports Park – Treforest Ind Est 6:45 pm
6 x 800 meter reps on the estate
Happy running everyone
Training plan w/c 28th November
Monday 28th November
Powerstation Hill Reps – Longs
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 29th November
Hopkinstown Cricket club 6:45pm
Porth – 5 miles
Ynyshir – 6-7 miles
Wattstown – 7-8 miles
Dinas extra – 10 miles
Support runners (for Wattstown route)
Sian Khalil – 9 min miles
Rhian Durham – 10 min miles
Mike Gwynne- 11 min miles
Sarah Boothby – Tail runner
Thursday 24th November
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400m reps on the estate or
Powerstation hill / Uni / Hill to Tonteg – bring a head torch
Happy running everyone
Training plan w/c 21st November
Monday 21st November
Powerstation Hill Reps – 3 up 2 down 4 up 2 down
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 22nd November
Hopkinstown Cricket club 6:45pm
University – 5 miles
Tonteg lights – 7 miles
Church Village – 9 miles
Support runners
Liz May – 9 min miles
Rhian Hopkins – 10 min miles
Leah Morris – 11 min miles
Julia Herbert – Tail runner
Thursday 24th November
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap
Individual start times to be confirmed.
Happy running everyone
Training plan w/c 14th November
Monday 14th November
Powerstation Hill Reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 15th November
Hopkinstown Cricket club 6:45pm
Hill reps in Trehafod
The club AGM will be held at the cricket club after training at 8:30pm, all members are encouraged to attend.
Thursday 17th November
University Sports Park – Treforest Ind Est 6:45 pm
6×800 meter reps with 2 mins recovery
Good luck to Fiona Davies & Brian Gough running for Wales in the British & Irish Masters XC in Glasgow and to everyone else in the Gwent league XC in Brecon later today.
Training plan w/c 7th November
Monday 7th November
Powerstation Hill Reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 8th November
Hopkinstown Cricket Club – 6:45 pm
The Loop (Head torch required)
William Denny is our Tail runner
alternatively a route of your choice
Thursday 10th November
University Sports Park – Treforest Ind Est 6:45 pm
Powerstation hill, University, Rhydyfelin, Maggies Hill – Approx 6.5 miles
Good luck to everyone racing in the Bog & Bryn or the Richard Burton 10k on Sunday.
Training plan w/c 31st October
Monday 31st October
Bargoed track 6:30pm
Powerstation Hill Reps – Short shuttles
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 1st November
Hopkinstown Cricket Club – 6:45 pm
White bridge route in reverse. 6-7 miles
Support runners to be confirmed
Thursday 3rd November
University Sports Park – Treforest Ind Est 6:45 pm
Zigzag route with fartlek intervals – 6.5 miles
Good luck to everyone running the Snowdonia Marathon Eryri tomorrow, our club will again be well represented in this fantastic race.
Training plan w/c 24th October
Monday 24th October
Bargoed track 6:30pm
Powerstation Hill Reps – Longs
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 25th October
Hopkinstown Cricket Club – 6:45 pm
Glyntaf hill reps
No support runners needed
Thursday 27th October
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap
Individual start times to be confirmed
Good luck to everyone running in the Welsh Cross country relays in Monmouth tomorrow
Training plan w/c 17thOctober
Monday 17th October
Bargoed track 6:30pm
Powerstation Hill Reps – 3 up 2 down, 4 up 2 down
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 18th October
Hopkinstown Cricket Club – 6:45 pm
Dinas 8 miles
Support runners:
TBC
Thursday 20th October
University Sports Park – Treforest Ind Est 6:45 pm
10 x 600m reps with 90 sec recovery
Good luck to Samuel Jody Richards & Paul Graham in the Amsterdam marathon (Billy Hayton running the half marathon) and to everyone running in Bridgend tomorrow at the 1st fixture of the new cross country season.
Training plan w/c 10th October
Monday 10th October
Bargoed track 6:30pm
Powerstation Hill Reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 11th October
Hopkinstown Cricket Club – 6:45 pm
Porth – 5 miles
Ynyshir – 6-7 miles
Wattstown – 7-8 miles
Support runners:
Rhodri Evans – 9 min miles
Sian Khalil – 10 min miles
TBC – 11 min miles
Helen Welch – Tail runner
Thursday 12th October
University Sports Park – Treforest Ind Est 6:45 pm
5 x 1k reps on the estate
Good luck to Lisa Williams & Julia Herbert running the Royal Parks half marathon today
Training plan w/c 3rd October
Monday 3rd October
Bargoed track 6:30pm
Powerstation Hill Reps
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 4th October
Hopkinstown Cricket Club – 6:45 pm
Berw Road – White Bridge – Trallwn – 6.5 miles
Support runners:
Nick Pounder – 9 min miles
Laurence Pole – 10 min miles
Gemma Louise Bebb – 11 min miles
Tail runner – TBC
Thursday 6th October
University Sports Park – Treforest Ind Est 6:45 pm
12 x 400m reps on the estate
Good luck to everyone running the Cardiff half marathon tomorrow
Training plan w/c 26th September
Monday 26th September
Bargoed track 6:30pm – session to be confirmed
Powerstation Hill Reps
Meet 6:15 at ATS or 6:30 on the hill – Short shuttles
Tuesday 27th September
Hopkinstown Cricket Club – 6:45 pm
Tonteg lights – return via Rhydfelin (8 miles) or return at University (5 miles)
Support runners:
Mike Smith – 9 minute miles
Caroline Best – 10 minute miles
Julia Herbert – 11 minute miles
Sarah Boothby – tail runner
Thursday 28th September
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – Individual start times to be confirmed
Good luck to everyone running the Bristol half marathon tomorrow
Training plan w/c 19th September
Monday 19th September
Bargoed track 6:30pm – session to be confirmed
Powerstation Hill Reps
Meet 6:15 at ATS or 6:30 on the hill –
3 up 2 down, 4 up 2 down
Tuesday 20th September
Hopkinstown Cricket Club – 6:45 pm
Towards Ynysybwl, turn right to Taff trail either up to Merthyr Rd & back via Glyntaff/Treforest or back via town – Approx 6.5 miles
Support runners:
Ceri-anne Davies – 9 minute miles
Sue Donoghue – 10 minute miles
Gemma Louise Bebb – 11 minute miles
Adam Thomas Bebb – tail runner
Thursday 22nd September
University Sports Park – Treforest Ind Est 6:45 pm
Field session – weather permitting or
Volvo hill taff trail run
Best of luck to everyone competing this weekend including Ironman Wales in Tenby and Swansea 10k both on Sunday.
Training plan w/c 12th September
Monday 12th September
Powerstation Hill Reps
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 13th September
Hopkinstown Cricket Club – 6:45 pm
Ynyshir – approx 8 miles
Support runners:
To be confirmed
Thursday 15th September
University Sports Park – Treforest Ind Est 6:45 pm
Field session – weather permitting or
12 x 400 meter reps on the estate
- Happy running everyone
Training plan w/c 29th August
Monday 29th August
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Half n half
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 30th August
Hopkinstown Cricket Club – 6:45 pm
The Loop – 8 miles off road
Support runners:
Liz May – 9 min miles
Gwen Richards – 10 min miles
Bretti Paxton – 11 min miles
Leah Morris – Tail runner
Thursday 1st September
University Sports Park – Treforest Ind Est 6:45 pm
Field session – weather permitting or
Eglwysilian run
Happy running everyone
Training plan w/c 22nd August
Monday 22nd August
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 23rd August
Hopkinstown Cricket Club – 6:45 pm
Dinas – 8 miles
Support runners:
Steve Hooper – 9 min miles
Sue Donoghue – 10 min miles
Leah Morris – 11 min miles
Hayley Pugh – Tail runner
Thursday 25th August
University Sports Park – Treforest Ind Est 6:45 pm
Club Handicap
Individual start times to be confirmed
Good luck to everyone competing this weekend:
Welsh 5k championships – Bridgend (Saturday)
Port Talbot Half (Sunday)
Merthyr 10k (Sunday)
Training plan w/c 15th August
Monday 15th August
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 16th August
Hopkinstown Cricket Club – 6:45 pm
Rocky Road – Approx 7 miles
Support runners:
Russell Bown – 9 min miles
Iestyn Henson – 10 min miles
Griffiths Warners – 11 min miles
Thursday 18th August
University Sports Park – Treforest Ind Est 6:45 pm
Field Session/Hill reps
OR
Efail Isaf Run
Have a great week everyone
Training plan w/c 8th August
Monday 8th August
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 9th August
Hopkinstown Cricket Club – 6:45 pm
White Bridge – Approx 6.5 miles
Support runners:
Sian Khalil
Griffiths Warners
Sara Brooke-Smith
Rhiannon Bowen
Rose Inn 4 mile series (Race 4) 7:30pm start
Thursday 11th August
University Sports Park – Treforest Ind Est 6:45 pm
Field Session/Reps
OR
Powerstation hill/Uni/ Rhydyfelin/Maggies Hill
Good luck to everyone running the Brecon 10 and anyone else racing this weekend
Training plan w/c 1st August
Monday 1st August
Track Session Bargoed – 6:30pm start – 10x400m 90secs recovery
Powerstation hill reps – 3 up 2 down, then 4 up 2 down
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 2nd August
Hopkinstown Cricket Club – 6:45 pm
Hill reps – Trehafod
Wednesday 3rd August
Summer Sizzler 5k – run on Cardiff parkrun course register Llandaff rugby club
Thursday 4th August
University Sports Park – Treforest Ind Est 6:45 pm
Field Session/Reps
OR
Zig zags & back through Gwaelod
Happy running everyone
Training plan w/c 25th July
Monday 25th July
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Half n Half
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 26th July
Hopkinstown Cricket Club – 6:45 pm
Trebanog – Approx 7.5 miles
Support runners
Janet Edwards
Gwen Richards
Helen Welch
Fiona Campbell Pounder
Thursday 28th July
University Sports Park – Treforest Ind Est 6:45 pm
Club handicap – Start times to be confirmed
Have a great week everyone
Training plan w/c 18th July
Monday 18th July
Track Session Bargoed – 6:30pm start
Powerstation hill reps – Odds then evens
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 19th July
Hopkinstown Cricket Club – 6:45 pm
Queens Head, Penycoedcae – 8 miles
Support runners
Liz May
Nick Pounder
Wednesday 20th July
SSAFA 5k race 3 – Bute Park Cardiff 7:30 start
Thursday 21st July
University Sports Park – Treforest Ind Est 6:45 pm
Field session weather permitting or
Volvo hill, Taff trail run
Good luck to all the runners, marshalls and everyone else involved in our Loop & Children’s fun runs this Sunday
Training plan for w/c 11th July
Monday 11th July
Bargoed Track 6:30 pm start
Powerstation hill reps – Hills – 3 up 2 down, then 4 up 2 down
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 12th July
Hopkinstown Cricket Club – 6:45pm
White Bridge route (approx 6.5 miles)
Race 2 of the Rose Inn 4 mile series
Thursday 14th July
University Sports Park – Treforest Ind Est – 6:45pm
Field session weather permitting or ZigZag route and back through Gwaelod
Good luck to everyone racing this week
Training plan for w/c 4th July
Monday 4th July
Bargoed Track 6:30 pm start
Powerstation hill reps – Pyramids
Meet 6:15 at ATS or 6:30 on the hill
Tuesday 5th July
Hopkinstown Cricket Club – 6:45pm
Sprints – Barry Sidings
Thursday 7th July
University Sports Park – Treforest Ind Est – 6:45pm
The Garth
Support runners
Simon Pritchard
William Denny
Nick Pounder
Fiona Campbell Pounder- Tail runner
Happy running everyonek
Training plan for w/c 13th June
Monday 13th June
Bargoed Track 6:30 pm start
Powerstation hill reps
Meet 6:15 at ATS or 6:30 on the hill – Half n half
Tuesday 14th June
Hopkinstown Cricket Club – 6:45pm
White Bridge – approx 6.5 miles
Hayley Pugh tail runner
Race 2 of the Rose Inn series – 7:30pm start
Thursday 16th June
University Sports Park – Treforest Ind Est – 6:45pm
Field session weather permitting or reps on the estate
Good luck to everyone running Man v Horse today
Training plan for w/c 6th June
Monday 6th June
Bargoed Track 6:30 pm start
1 mile time trial then 8 x 200m
Powerstation hill reps
Meet 6:15 at ATS or 6:30 on the hill – Odds then evens
Tuesday 07th June
Hopkinstown Cricket Club – 6:45pm
Hill reps – Trehafod
No support runners needed
Thursday 9th June
University Sports Park – Treforest Ind Est – 6:45pm
Field session weather permitting or Caerphilly Castle route
Friday is the 3 mile Summer series race in Pontcanna fields, 7:30 pm start
Training plan for w/c 30th May
Monday 30th May
Bargoed Track 6:30 pm start
6 x 800m reps with 12 sec recovery or
10 x 300m reps with 100m recovery
Powerstation hill reps
Meet 6:15 at ATS or 6:30 on the hill – Pyramid session
Tuesday 31st May
Hopkinstown Cricket Club – 6:45pm
Wood Road/Uni – turn right up hill to Tonteg, right onto Church road and back via Broadway, approx 8 miles
Support runners
Janet Edwards
William Denny
Nick Pounder
Jo Gwynne
Thursday 2nd June
University Sports Park – Treforest Ind Est – 6:45pm
Field session weather permitting or reps on the estate
Good luck to Jo & Mike Gwynne & Fiona Campbell Pounder in the Liverpool marathon and to everyone involved in our Treforest 10k tomorrow
Training plan for w/c 23rd May
Monday 23rd May
Bargoed Track 06:30 pm start
8 x 600m reps with 200m recovery or
9 x 300m reps with 100m recovery
Powerstation hill reps
Meet 6:15 at ATS or 6:30 on the hill – 3 up 2 down then 4 up 2 down
Tuesday 24th May
Hopkinstown Cricket Club – 06:45pm
Rocky Road approx 7.5 miles
Support runners
Carl Edwards
Rhodri Evans
Bethan Ford
Laura Pinney
Thursday 26th May
University Sports Park – Treforest Ind Est – 06:45pm
Club handicap – Individual start times to be confirmed
Happy running everyone
Training plan for w/c 16th May
Monday 16th May
Bargoed Track 06:30 pm start
10 x 400m reps with 90 sec recovery or
7 x 400m reps with 120 sec recovery
Powerstation hill reps
Meet 6:15 at ATS or 6:30 on the hill – Odds then evens
Tuesday 17th May
Hopkinstown Cricket Club – 06:45pm
Trebanog – Approx 8 miles
Support runners
Charlie Smith
Nathan Jones
Helen Welch
Kathryn Bates
Wednesday 18th May
Race 1 of the SSAFA 5k series – Bute Park Cardiff 7:30pm start Register from 6:30pm in Blackweir tavern North Road – We always have a good turnout at this event.
Thursday 19th May
University Sports Park – Treforest Ind Est – 06:45pm
Treforest 10k route – Opportunity for any marshals to run the route
Good luck to everyone racing this weekend – Including the Rhondda Rollercoaster and the Cwm Ogwr 5 miler.
Training plan for w/c 11th April
Tuesday 12th April
Hopkinstown Cricket Club – 6:45pm
…
White Bridge route but we will add a bit on. Run passed the White bridge to Glyncoch, turn right and run passed Ponty High school into Cilfynnydd and the back via crem and Wood Road. Turn off points could be White Bridge and Halford roundabout. Total distance is about 7.5 miles
Support runners:
Janet Edwards – 9 min miles
Rhian Durham – 10 min miles
Gwen Richards – 11 min miles
Clair Houston – Tail runner
Thursday 7th April
University sports park, Treforest Ind Est 6:45pm
Field session – weather permitting
5×1 mile reps with warm up and warm down (or however many reps you are comfortable with)
1 lap of the field is approx 1 mile
In bocca al lupo (thanks Google translate) to all our members running the Rome marathon tomorrow and to Paul Graham in the Manchester marathon. Also, good luck to everyone in the Welsh road relay championships in Bargoed.
Training plan for w/c 29th Feb
Monday 29th Feb
Powerstation hill reps pyramid session, meet 6:15 at ATS or 6:30 on the hill
Tuesday 1st Mar
Hopkinstown Cricket Club 6:45pm
Tonteg lights via Wood Road, return via Upper Boat & Broadway – 9 miles
Support runners :
Ceri-anne Davies
Hywel Morgan
Rhian Durham
Jo Gwynne
Hayley Pugh
Thursday 3rd Mar
University sports park, Treforest Ind Est 6:45pm
Zigzags with 1,2,3,3,2,1 minute effort – equal recoveries
Training plan for w/c 22nd Feb
Monday 22nd Feb
Powerstation hill reps, meet 6:15 at ATS or 6:30 on the hill
Tuesday 23rd Feb
Hopkinstown Cricket Club 6:45pm
Wattstown via fire station and back Porth (8 miles) or back via Dinas (10 miles)
Support runners:
Steve Hooper
Mike Smith
Gwen Richards
Rhian Hopkins
Clair Houston
Thursday 24th Feb
University sports park, Treforest Ind Est 6:45pm
Club handicap race
Training plan for w/c 15th Feb
Monday 15th Feb
Powerstation hill reps, meet 6:15 at ATS or 6:30 on the hill
Planned session is “half n half”
Tuesday 16th Feb
Hopkinstown Cricket Club 6:45pm
White Bridge via railway bridge in Hopkinstown, return via Wood road. – 6.5 miles
Phil Meyler will also be leading a 10 mile route.
Support runners:
Christopher Rothwell
Andy Davies
Bethan Ford
Jo Gwynne
Hayley Pugh
Thursday 18th Feb
University sports park, Treforest Ind Est 6:45pm
Power station hill reps
Good luck to everyone running the cross country in Monmouth today and anyone else racing this weekend
Training plan for w/c 1st Feb
Monday 1st Feb
Powerstation hill reps, meet 6:15 at ATS or 6:30 on the hill
This week will be the ‘challenge’ – how many reps can you complete in 30 mins?
There will also be a pyramid session for anyone who doesn’t want to do the challenge.
Tuesday 2nd Feb
Hopkinstown Cricket Club 6:45pm
Dinas in reverse. Out via fire station then back through Porth high street – Approx 8 miles
Support runners:
Carl Edwards
Janet Edwards
Charlie Smith
Fiona Campbell Pounder
Laura Pinney
Thursday 4th Feb
University sports park, Treforest Ind Est 6:45pm
Choice of 12×400 meter reps with 90 secs recovery or
12×200 meter reps with 30 secs recovery (both on the estate)
Good luck to everyone racing the Lliswerry 8 mile tomorrow.
Training schedule for w/c 25th Jan
Monday 25th Jan
Powerstation hill reps, meet 6:15 at ATS or 6:30 on the hill
Tuesday 26th Jan
Hopkinstown Cricket Club 6:45pm
Tonteg lights – Out via Wood Road, return via Broadway – 7 miles
Support runners:
Laurence Pole – 8 minute miles
Mike Smith – 9 mm
Sian Khalil – 10 mm
Rhian Hopkins – 11 mm
Hayley Pugh (tail runner)
Thursday 28th Jan
University sports park, Treforest Ind Est 6:45pm
Club handicap – Individual start times to be confirmed
Good luck to everyone running the British athletics cross challenge in Cardiff on Sunday
Training schedule for w/c 11th Jan
Monday 11th Jan
Bargoed track 6:30pm
12×300 with 100 recovery
***Provisional session, Andy Davies will confirm if floodlights are working***
Tuesday 12th Jan
Hopkinstown Cricket Club 6:45pm
Broadway, Rhydyfelin, Power station hill return via Broadway
Support runners:
Nick Pounder
Andy Davies
Ceri-anne Davies
Bethan Ford
Hayley Pugh
Thursday 14th Jan
University sports park, Treforest Ind Est 6:45pm
Powerstation hill reps
Happy running
Training schedule for w/c 4th Jan
Monday 4th Jan
No Bargoed track this week
Hill reps 6.30pm Powerstation hill – 3 up 2 down. Either meet at ATS at 6.15pm for warm up run over or meet on the hill ready to start at 6.30pm
Tuesday 5th Jan
Hopkinstown Cricket Club 6:45pm
White Bridge, go under railway bridge in Hopkinstown, then Bus station, white bridge, crem and back via Wood Road, Sardis road. – 6.5 miles.
Support runners:
Paul Graham
Janet Edwards
Simon Pritchard
Fiona Campbell Pounder
Laura Pinney
Thursday 7th Jan
University sports park, Treforest Ind Est 6:45pm
Zig zags fartlek, 1 min on, 1 min off. Warm up along estate and start session at Cross Inn pub
Happy new year, lots of great running planned for 2016
Training schedule for w/c 28th Dec
Monday 28th Dec
No Bargoed track this week
There will be an option to do hill reps on Power station hill, meet 6:15pm at ATS, session starts at 6:30pm
Tuesday 29th Dec
Hopkinstown Cricket Club 6:45pm
Wattstown with 6 or 8 mile options
Support runners:
Paul Graham
Christopher Rothwell
Sian Khalil
Fiona Campbell Pounder
Hayley Pugh
No club Thursday (NYE) but good luck to everyone racing Nos Galan.
Training schedule for w/c 21st Dec
Monday 21st Dec
Bargoed track – 6:30pm
Tuesday 22nd Dec
Hopkinstown Cricket Club 6:45pm
Tonteg lights via Broadway. 3 mins on and 2 mins off. Start and finish fartlek at Kwikfit to allow for warm up/down
Support runners:
Rhodri Evans
Mike Gwynne
Rhian Hopkins
Fiona Campbell Pounder
Helen Welch
No club Thursday (Christmas Eve) smile emoticon
Happy running and good luck to everyone racing the Cottrell park 10k on Sunday
Training schedule for w/c 14th Dec
Monday 14th Dec
Bargoed track – 6:30pm
12 x 400m with 60/90 secs recovery
or 5 x 1k 2 mins recovery
Tuesday 15th Dec
Hopkinstown Cricket Club 6:45pm
Wood Road/University/Crem and back via white bridge. 6.5 miles
Support runners to be confirmed
Thursday 17th Dec
University Sports Park, Treforest Ind Est 6:45pm
Club handicap
Good luck to everyone representing south Wales at the Inter-regional cross country championships in Builth Wells tomorrow and to everyone racing the pudding race on Sunday.
Training schedule for w/c 7th Dec
Monday 7th Dec
Bargoed track – 6:30pm
Tuesday 8th Dec
Hopkinstown Cricket Club 6:45pm
Dinas in reverse – 8 miles
We will have the following support runners:
Laurence Pole
Andy Davies
Sian Khalil
Fiona Campbell Pounder
Jo Gwynne
Thursday 9th Dec
University Sports Park, Treforest Ind Est 6:45pm
5×1 mile (max) or 3×1 mile (min)
Recovery of 5 or 3 mins per rep depending on runner.
Training schedule for w/c 2nd Nov
Monday 2nd Nov
Bargoed track – 6:30pm…
8x400m 100% with 3 mins recovery or
8x600m with 200m recovery
Bring £1 to cover the cost of the lights
Tuesday 3rd Nov
Main group – Hopkinstown cricket club 7:00pm
Tonteg lights – return via Treforest (6.5 miles) or Rhydyfelin (9 miles). Simon Pritchard support runner.
Intermediates – Hopkinstown cricket club 6.30 pm – Watertown – 8 miles
Beginners – ATS Treforest Ind Est 6:30pm – Taff Trail torch run – Helen Welch group leader
Thursday 5th Nov
University Sports Park, Treforest Ind Est
All groups meet 6:45pm
Main Group – Zig Zag route with intervals
Intermediates – Zig Zag route
Beginners – Hill reps at Nantgarw
Training schedule for w/c 26th Oct
Monday 26th Oct
Bargoed track – 6:30pm
Pyramid session…
100m-200m-300m-400m-500m-600m-500m-400m-300m-200m-100m
100m recovery
Or
5x1k 2mins recovery
Tuesday 27th Oct
Main group – Hopkinstown cricket club 7:00pm – Treforest/University/Trallwn/Berw Road. Andy Davies support runner.
Intermediates – Hopkinstown cricket club 6.30 pm – White Bridge
Beginners – ATS Treforest Ind Est 6:30pm – Powerstation Hill (Tug Of War). Fiona Campbell Pounder group leader.
Thursday 29th Oct
University Sports Park, Treforest Ind Est
All groups meet 6:45pm
Club Handicap
Training schedule for w/c 19th Oct
Monday 19th Oct
Bargoed track – 6:30pm…
12x300m 100m recovery
Or 6x800m with 200m recovery
Tuesday 20th Oct
Main group – Hopkinstown cricket club 7:00pm – Dinas – 8 miles. Simon Pritchard support runner.
Intermediates – Hopkinstown cricket club 6.30 pm – Tonteg / Church village – 9 miles
Beginners – ATS Treforest Ind Est 6:30pm – Rhydyfelin route in reverse. Anthony Lawrence group leader.
Thursday 22nd Oct
University Sports Park, Treforest Ind Est
All groups meet 6:45pm
Warm up +
Main group – 8 x 1k reps with 2 mins recovery
Intermediates – 6 x 1k reps with 3 mins recovery
Beginners – 4 x 1k reps with 3 mins recovery
Training schedule for w/c 12th Oct
Monday 12th Oct
Bargoed track – 6:30pm
4x400m 4x300m 4x200m 100m recovery or 8x600m with 200m recovery
…
Tuesday 13th Oct
Main group – Hopkinstown cricket club 7:00pm – Tonteg lights return via Rhydyfelin or back through Treforest 8.5 or 6.5 miles. Rhodri Evans support runner.
Intermediates – Hopkinstown cricket club 6.30 pm – Dinas in reverse – 8 miles
Beginners – ATS Treforest Ind Est 6:30pm – Zig Zags in reverse. Helen Welch group leader.
Thursday 15th Oct
University Sports Park, Treforest Ind Est
All groups meet 6:45pm
Warm up +
Main group – 5 x 1 mile reps with 3 mins recovery
Intermediates – 3 x 1 mile reps with 5 mins recovery
Beginners – 2 x 1 mile reps with 5 mins recovery
Training schedule for w/c 5th Oct
Monday 5th Oct
Bargoed track – 6:30pm
8x 600m with 200m recovery or 10×300 with 100m recovery
…
Tuesday 6th Oct
Main group – University / Trallwn / Berw Road – 7 miles. Carl Edwards support runner
Intermediates – Hopkinstown cricket club 6.30 pm – Hill reps on the Graig
Beginners – Meet ATS 6:30pm – Volvo hill. Fiona Campbell Pounder group leader
Thursday 8th Oct
University Sports Park, Treforest Ind Est
All groups meet 6:45 pm
Main group – Zig Zag route with intervals. No one gets left behind.
Intermediates – 8×400 meter reps on the estate
Beginners – 200 meter reps on the estate
Training schedule for w/c 28th Sept
Monday 28th Sept
Bargoed track – 6:30pm
1 mile Handicap. Bottle of wine for 1st male/female.…
Then 200/400/600/600/400/200 or
6x 800 with 2 mins recovery
Tuesday 29th Sept
Main group – Hopkinstown cricket club 7pm – Wattstown 8 miles or shorter 6 mile option. Laurence Pole support runner.
Intermediates – Hopkinstown cricket club 6.30 pm – Wattstown 8 miles
Beginners – Meet ATS 6:30pm – Tonteg route. Helen Welch group leader
Thursday 1st Oct
University Sports Park, Treforest Ind Est
All groups meet 6:45 pm
Main group – 6×800 with 2 mins recovery
Intermediates – 6×800 with 3 mins recovery
Beginners – 4×800 with 4 mins recovery
Lots of people tapering for the Cardiff half marathon so steady run around the handicap route is another option.
Training schedule for w/c 21st Sept
Monday 21st Sept
Bargoed track – 6:30 pm
8 x 600 with 200 recovery
…
Tuesday 22nd Sept
Main group – Hopkinstown cricket club 7pm – Tonteg lights return via Rhydyfelin or shorter option back through Treforest (8.5 or 7 miles)
Intermediates – Hopkinstown cricket club 6.30 pm – Treforest/Glyntaff/White Bridge – 6.5 miles
Beginners – Meet ATS 6:30pm – Nantgarw Hill. Helen Welch group leader
Thursday 23rd Sept
University Sports Park, Treforest Ind Est
Club handicap – 6:45 pm
Nick Pounder will be leading an additional session at 6:15 pm for the beginners not taking part in the handicap
Massive good luck to Mr William Denny who this weekend will be attempting a triple Ironman in north Wales; 7.2 mile swim, 330 mile bike and 78.6 mile run.
If anyone can do it, Will can!
Training schedule for w/c 14th Sept
Monday 14th Sept
Bargoed track – 6:30pm
8 x 600 with 200 recovery
…
Tuesday 15th Sept
Main group – Hopkinstown cricket club 7pm – Dinas (8 miles) – Simon Pritchard support runner
Intermediates – Hopkinstown cricket club 6.30pm – Dinas route
Beginners – Meet ATS 6:30pm – Treforest 10k route. Fiona Campbell Pounder support runner
Thursday 17th Sept
All groups meet at Uni Sports Park 6:45 PM
1 mile warm up
Main group – 6 x 1k with 90 secs recovery
Intermediates – 4 x 1k 2 mins recovery
Beginners 3 x 1k with 2 mins recovery
Training schedule for w/c 31st August
Monday 31st Aug
Bargoed track – 6:30pm
12 x 400 with 80 secs recovery
…
Tuesday 1st Sept
Members from all groups taking part in Rose Inn relays – 7PM start otherwise:
Main group – Hopkinstown cricket club 7pm – The Loop. Jan Edwards support runner.
Intermediates – Hopkinstown cricket club 6.30pm – Cilfynnydd via white bridge (6 miles)
Beginners – Meet ATS 6:30pm – Volvo hill – Fiona Campbell support runner
Thursday 3rd Sept
All groups meet at Uni Sports Park 6:45 PM
First week of a 12 week trial where all groups train together.
Main Group 5 sets of (4x200m) 30 secs between each rep. and 3 minutes between each set.
Intermediates/Beginners – 3 sets of (4x200m) with same recoveries as main group.
Training schedule for w/c 24th August
Monday 24th
Bargoed track – 6:30pm
8 x 600 with 200 recovery or…
10 x 300 with 100 recovery
Tuesday 25th
Main group – Hopkinstown cricket club 7pm – Broadway/Trallwn/Berw Road – approx. 6.5 miles. Nick Pounder support runner.
Intermediates – Hopkinstown cricket club 6.30pm
Trebanog – 8 miles
Beginners
TBC
Thursday 27th
All groups meet at Uni Sports Park
Club handicap race – start times to be confirmed
Have a great weekend
Training schedule for w/c 17th August
Monday 17th
Bargoed track – 6:30pm
3×1 mile reps with 3 minutes recovery
…
or pyramid session
100m-200m-300m-400m-500m600m
600m-500m-400m-300m-200m-100m
100/200/300=100 recovery
400/500/600=200 recovery
400 recovery between the 600m
Tuesday 18th
Main group – Hopkinstown cricket club 7pm – Rocky Road (but in reverse of usual route). Adam Bebb support runner
Intermediates – Hopkinstown cricket club 6.30pm
Church Village (incorporating a tasty hill I’m told) 9 miles
Beginners
Efail Isaf – undulating 5 mile route suitable for all levels
Thursday 20th
All groups meet at Uni sports park
Main group 7:15pm – Field session or ZigZag route with minute on intervals depending on weather
Intermediates 6.30pm – Field session depending on weather
Beginners 6.30pm – Field session
Happy running everyone
Training schedule for w/c 10th August
Monday 10th
Bargoed track – 6:30pm
5 x 1k with 2 mins recovery or 10 x 300 with 100 recovery
…
Tuesday 11th
Main Group – Hopkinstown cricket club 7pm – Trout farm. Carl Edwards support runner.
Intermediates – Hopkinstown cricket club 6:30pm – The Loop
Its also race 4 of the Rose Inn 4 mile series and members from all groups will be taking part
Thursday
All groups meet at Uni sports park
Main group 7pm – Field session or Powerstation hill reps depending on weather
Intermediates 6:30 pm Field session or reps on estate depending on weather
Beginners 6:30 pm Field session
Friday is the 4 mile race of the Cardiff summer series in Pontcanna fields, 7:30 pm start
Training for the week starting Monday 3rd August
Monday 3rd
Bargoed track 6-30pm start
6 x 800m with 2 min rec or 8 x 400m with 90 sec rec
…
Tuesday 4th
Beginners meet at ATS 6-30pm start
Intermediates and Main Group meet at Hopkinstown cricket club
Intermediates 6-30pm start
The Loop
Main Group 7pm start
Up fire trail over to Trebanog and back
Thursday 6th
All groups meet at Uni Sport park
Beginners 6-30pm start
warm up then 1 mile time trial cool down jog back.
All welcome
Intermediates 6-30pm start
Field session
Main Group
Field session weather permitting if not up Volvo hill onto Taff trail
doing pyramid session of 30 45 60 90 60 45 45 30 etc
Don’t forget there is Lap the Lake Aberdare Tuesday 4th for those speed lovers among you.
Happy running.
Monday 20th
Bargoed track 6-30pm start
…
Tuesday 21st
Beginners meet ATS 6-30pm start
session decided on the night
Intermediates and Main group meet Hopkinstown cricket club
Intermediates 6-30 pm start
Hill reps in Treforest
Main Group 7pm start
Through Ponty park/ Trallwn/ Taff trail/ coed y Cwm/ Berw Road and back.
Thursday 23rd
All groups meet at Uni Sports Park
Beginners 6-30pm start
session decided on the night
Intermediates 6-30pm start
Field speed session
Main Group 7-15pm start
Field speed session
Last of the Ssafa 5km series on Wednesday evening. good luck to all racing
Training schedule for w/c 29th June
Monday 29th
Bargoed track 6:30pm
…
2 x 200 45 sec recovery
2 x 400 60 sec
2 x ,600 90 sec
2 x 800 120 sec
2 x 200 45 sec
Tuesday 30th
Beginners – Meet at ATS. Group leader Helen Welch 6:30pm
Intermediates – Tonteg lights return via Rhydfelin 6:30pm
Main group – The Loop 7:00pm
Thursday 2nd July
Beginners – Treforest playing fields 6:30pm. Session to be confirmed
Intermediates – Field session 6:30pm
Main group – Field session 7:15pm
Happy running everyone
Training schedule for w/c 22nd June
Monday 22nd
Bargoed track 6:30pm
6×800 120 secs recovery and 10x300m with 100m recovery.
…
Tuesday 23rd
Beginners – The loop
Intermediates – 400m reps – 6:30pm
Main group – Ynyshir with 6 or 8 mile option – 7:00pm
Wednesday 24th – SSAFA 5k race 2 7:30pm start
Thursday 25th – club handicap – start times to be confirmed
Training for the week starting Monday 1st June
Monday 1st June
Bargoed track 6-30pm start
6 x 800m 120secs rec beginners 10 x 300m 100m rec
…
Tuesday 2nd June
beginners meet at ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
The Loop
Main Group 7pm start
Up Berw Road to Coed y cwm through to taff trail back through trallwn
Thursday 4th June
All groups meet at Uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
Field speed session
Main Group 7-15pm start
Field session (weather permitting)
or 400m reps on estate
Training for the week starting Monday 25th May
Monday 25th
Bargoed track 6-30pm start
8 x 600m with 200m recovery Beginners 9 x 300m 100 m recovery
…
Tuesday 26th
Beginners meet at ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
The road to Hell approx. 8 miles
Main Group 7pm start
up Loop trail to Trebanog
Thursday 28th
All groups meet at uni playing fields
Beginners 6-15pm start (earlier start so person taking session can get back to do the handicap race)
session to be confirmed
All groups Handicap race time of first person to be set off to be confirmed
Training for the week starting Monday 18th May
Monday 18th
Bargoed track 6-30pm start
10 x 400m 90 secs recovery, Beginners 7 x 400 m 120 secs recovery
…
Tuesday 19th
Beginners meet at ATS 6-30 pm start
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
Ynyshir route approx. 8 miles
Main Group 7pm start
Choice of The Loop or tonteg lights
Thursday 21st
All groups meet at Uni playing fields
Beginners 6-30pm start
1 mile time trial (all groups welcome)
Intermediates 6-30pm start
Field speed session (weather permitting) otherwise 800m reps
Main Group 7-15pm start
Field speed session (weather permitting) otherwise Fartlek session on the Tonteg Bypass
Happy running
Intermediates 6-30pm start
Training for the week starting Monday 11th May
Monday 11th
Bargoed track 6-30pm start
5 x 300 m 60 secs recoveries 5 x 400 m 120 secs recoveries…
Beginners 8 x 300 m 100 m recoveries
Tuesday 12th
Beginners Rose Inn relays
or meet at ATS
session decided on the night
Intermediates
Rose Inn relays
Main Group
Rose Inn relays 0r
Hopkinstown cricket club 7pm start
Tonteg lights
Thursday 14th
All groups meet at Uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
Fartlek session on taff trail approx. 6.5 miles
Main Group 7-15pm start
Field speed session (weather permitting)
or our 10km race route
Training for the week starting Monday 4th May
Monday 4th
Bargoed track 6-30pm
session to be confirmed
…
Tuesday 5th
Beginners meet at ATS 6-30pm start
session to be confirmed
Intermediates 630pm start
Rocky road
Main Group 7pm start
Rocky road
Thursday 7th
All groups meet at uni playing fields
Beginners 6-30m start
session to be confirmed
Intermediates 6-30pm start
Field tag session (weather permitting)
Main group 7-15pm start
Field speed session (weather permitting)
or up Volvo hill onto taff trail and pyramid speed session
Happy running
Training for the week starting Monday April 27th
Monday 27th
Bargoed track 6-30pm start
4 x 400 m with 90 secs recoveries 4 x 300 m with 60 secs recoveries…
4 x 200 m and 4 x 100 m with 45 secs recoveries
Tuesday 28th
Beginners meet at ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
Glyncoch/Cilfynydd and back approx 8 miles
Main Group 7pm start
Tonteg lights
Thursday 30th
All groups meet at uni playing fields
Beginners 6-15pm start
Dan Saxton taking the session
All groups
Handicap race
Training for the week starting Monday 20th April
Monday 20th
Bargoed track 6-30pm start
200, 400, 600, 800, 1km (optional) 800, 600, 400, 200
…
Tuesday 21st
Beginners meet at ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club:-
Intermediates 6-30pm start
Trebanog route approx. 8 miles
Main group 7pm start
Through Ponty park /Trallwn/Taff trail/ Glync/ Berw Road and back
Thursday 23rd
All groups meet at Uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
Field pyramid session
Main Group 7-15pm start
Speed session on field weather permitting or Gwaelod Y Garth Taffs Well Taff trail /Volvo hill and back with minute ons
good luck to everyone runnin Llanelli half/full marathon and Manchester marathon this weekend ?#?smashit
Training for the week starting Monday April 6th
Monday 6th
Bargoed track 6-30pm start
Choice of either 8 x 600 m with 200 m recoveries or…
12 x 300 m with 100 m recoveries
Tuesday 7th
Beginners meet 6-30pm at ATS
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30 pm start
Rocky Road
Main Group 7pm start
Berw Road/ Grovers turn onto Taff trail back through trallwn
Thursday 9th
All groups meet at Uni Playing Fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
4 x (4 x 200 m)
Main Group 7-15pm start
Up Volvo hill onto taff trail down to Taffs Well doing pyramid
speed session 30/45/60/90 back down 60/45/30 etc
Happy running everyone and good luck to all racing
M0nday 30th
Bargoed track 6-30pm start
3×1 mile reps with 2 mins recoveries or 12 x 200 meters with 200 meter recoveries…
Tuesday 31st March
Beginners meet at ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
Trehafod hill reps
Main Group 7pm start
Choice of up the loop and across to Trehafod (weather & daylight permitting)
or Dinas Loop
Thursday 2nd April
All groups meet at uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
Up PowerStation hill down to Treforest and back through Maggie s hill
Main Group 7pm start
Gwaelod y Garth with fartlek session back through Taffs well
Good luck to all racing this weekend especially those racing our Reverse 10 race Sunday 29th March
Monday 23rd
Bargoed track 6-30pm start
choice of 5 x 1km or 12 x 300 meter reps…
Tuesday 24th
Beginners meet at ATS 6-30pm
session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
Hill reps Glyntaff
Main Group 7pm start
Tonteg lights and back via Rhydyfelin/Broadway
Hoping to get off road the week after YAY!
Thursday 26th
All groups meet at Uni playing fields
Beginners 6-15pm start
session to be confirmed
All groups Handicap race first person off time to be confirmed but likely to be 6-50pm ish
Training for the week starting Monday 16th March
Monday 16th
Bargoed track 6-30pm start
Choice of 8 x 600 m with 220 m recoveries or …
10 x 400 m with 90 seconds recoveries
Tuesday 17th
Beginners meet ATS 6-30pm start
session to be confirmed
Hopkinstown cricket club
Intermediates -30pm start
White bridge route in reverse with a bit added on
Main Group 7pm start
Wattstown route
Thursday 19th
All groups meet at Uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
Pyramid session approx. 4 miles
Main group 7-15pm start
400 m reps
Happy running everyone and well done to all who raced today
Training for the week starting Monday 2nd March
Monday 2nd March
Bargoed track 6-30pm start…
1 Mile time trial ( winner gets a bottle of wine) then 200, 400, 600, 800, 600, 400 , 200 with 200 meter recoveries
Tuesday 3rd March
Beginners meet at ATS 6-30 pm start
session to be confirmed
Hopkictown cricket club
Intermediates 6-30pm start
Tonteg lights and back via Rhydyfelin/Broadway
Main group 7pm start
Dinas route
Thursday 5th March
All groups meet at University playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
400 meter reps by peacocks
Main group
Hill reps on power station hill
Training for the week starting Monday 23rd February
Monday 23rd
Bargoed track 6-30pm start
8 x 600 meters with 200 meter recoveries
…
Tuesday 24th
Beginners meet at ATS 6-30pm start
Helen Welch taking the session
Hopkinstown cricket club Intermediate and Main Group
Intermediates 6-30pm start
Wattstown route
Main Group 7pm start
Tonteg lights and back via Rhydyfelin/Broadway , with the option of doing a shorter run by turning back at the lights and going the way you came
Thursday 26th
All groups meet at Uni playing fields
Beginners 6-15pm start (earlier start so group leader can get back in time to run handicap race)
Cameron Cumming taking the session
All groups 7-15pm start
Handicap race
will ask the first few due off to start at certain times when I know the times
Good luck to all running this weekend
Training for the week starting Monday February 9th
Monday 9th Bargoed track 6-30pm start
Choice of 15 x 400 m reps with 200 m recoveries (Paul’s choice)
5 x 1 mile reps with 400 m recoveries ( Clara’s choice)…
8 x 600 m reps with 200 m recoveries ( Chris’s choice)
Tuesday 10th Feb
Beginners meet at ATS 6-30pm start
Nantgarw hill
Hopkinstown cricket club
Intermediates 6-30pm start
Church Village and back approx 10 miles
Main Group 7pm start
White bridge/Trallwn/ Glyntaff and back through Treforest
Thursday 12th February
All groups meet at Uni playing fields
Beginners 6-30pm start
session to be confirmed
Intermediates 6-30pm start
800 meter reps
Main Group 7pm start
5 x 1km reps with 3 minute recoveries
Good luck to everyone racing Gwent league tomorrow and to Billy doing his half marathon
Training for the week starting Monday December 1st
Monday
Bargoed track 6-30pm start
8 x 600 metres with 200 meter recoveries
…
Tuesday
Beginners 6-30pm start . Meet at bottom of uni playing fields by ATS
Session to be confirmed
Hopkinstown cricket club
Intermediates 6-30pm start
Down through Treforest /Glyntaff and back.
Main group 7pm start
Tonteg traffic lights then through Rhydyfelin and back, with the option of cutting it short and turning back at Tonteg traffic lights.
Thursday Uni playing fields
Beginners 6-30pm start
Session decided on the night
No Intermediate group tonight
Main group 7-15pm start
Hill reps power station hill. ( good training for those selected to run for the region as Builth course has a couple of cheeky hills)
Friday as a one off
Intermediates meet at Pottery pub 6-30pm
Warm up then 1 mile time trial , jog cool down
Good luck to anyone racing this weekend