Training for the week starting Monday 26th January
Monday 26th
Bargoed track 6-30pm start
10 x 400 metres with 90 seconds recoveries
…
Tuesday 27th
Beginners meet 6-30pm by ATS on Treforest Industrial Estate
Rhydyfelin route
Hopkinstown cricket club
Intermediate group 6-30pm start
Dinas route
Main Group 7pm start
Tonteg lights and back through Rhydyfelin/Broadway. can be cut short by turning back at the lights.
Thursday 29th
All groups meet at uni playing fields
Beginners 6-15pm start( reason for earlier start is that person taking the session can get back to run the handicap race)
session decided on the night
7-15pm start for all wishing to run the handicap race
some runners will start at 7pm will let you know times of first runners off during the week
Training for the week starting Monday 12th January
Monday 12th
Bargoed track 6-30pm start
Choice of 3 x 1 mile reps with 90 seconds recoveries or…
10 x 300 meters with 100 meters recoveries
Tuesday 13th
Beginners meet at bottom of uni playing fields by ATS
Volvo Hill with Paul Cole head torches needed
Hopkinstown cricket club
Intermediates 6-30pm start
White Bridge route
Main group 7pm start
White bridge /Trallwn with a choice of going back through Broadway or up to uni and back through Treforest
Thursday 15th
All groups uni playing fields
Beginners 6-30pm start
Session decided on the night
Intermediates 6-30pm start
Power station hill reps
Main 7-15pm start
Choice of either 12 x 400 meter reps
Or a steady paced run up tref estate onto trail passing Taffs Well rugby club up to end of the village of Tongwynlais (bus stop past the last house on right) and back
reason for choice is people are marathon training and i am trying to give a choice
Happy running everyone
First week training plan of 2015
Monday 5th Jan
Bargoed track 6-30pm start
8x 500 meters with 100 meter recoveries
…
Tuesday 6th jan
Beginners 6-30pm start meet at bottom of uni playing fields by ATS
Tonteg route
Hopkinstown cricket club
Intermediates 6-30pm start
Tonteg route 10 miles
Main Group 7pm start
Wattstown route 8 miles
Thursday 8th Jan All groups Uni playing fields
Beginners 6-30pm start
200 meter reps around by peacocks
Intermediates 6-30pm start
1km reps on estate
Main group 7-15pm start
Zig Zag route with minute on reps
Happy running everyone
Ho ho ho training for the week starting Monday 22nd December
Monday 22nd
Bargoed track 6-30pm start
Choice of 3 x 1 mile reps with 3 mins recoveries…
Or 10 x 300 meters with 100 meters recoveries
Tuesday 23 rd
Beginners 6-30pm start meet at bottom of uni playing fields by ATS
Nantgarw Hill route
Hopinstown cricket club
Intermediates 6-30pm start
Hill reps The Graig
Main group 7pm start
Ynyshir route
Xmas eve All groups
Pottery pub 6 am
Handicap route Xmas accesories essential
Training for the week starting Monday 8th December
Monday 8th
Bargoed track 6-30pm start
3*300 4*600 3*300
300* 100m recovery 600* 200m recovery
…
Tuesday 9th
Beginners and improvers 6-30pm start Bottom of uni playing fields by ATS
Zig zag route : session taking by Paul Cole
Main group 7pm start Hopkinstown cricket club
Dinas route
Thursday 11th uni playing fields
Beginners and anyone who would like to give it a go 6-30pm
Warm up then one mile time trial then jog cool down
Main group 7-15pm start
Warm up then 400 metre reps by peacocks jog cool down
Just a little note for everyone s diary as Xmas is on a Thursday there will be no training so a nice gentle run has been planned for boxing day probably the loop at 10am, will keep you updated