Welcome to week 8 of the 14 Week Cheltenham Running Club Programme!
Summer School Holidays have started and I’m away on holiday so I’ve actually recorded this on Thursday. The weather is looking milder which should make your outdoor exercise feel easier, especially if you took on the heat last week.
Last week I reminded runners that Cheltenham’s 10k and Half Marathon were only 7 weeks away, but now there’s only 6!
We’ve now created Sunday routes which closely follow sections of the 10 and 21k routes.
Tuesday 27th July Session Details
Non-stop runners meeting at the Prestbury Park Playing Field
Warm up with the standard 30sec fast, 60 seconds back for 5 reps followed by our standard stretches. You can do this on the grass, out of the way of those already using the track.
For the main set we’re back to 400m fast but this time with but 1min 20 second slow jog x 9-11reps. I’ve provided a range as those in the slower groups will take longer to run each rep.
Recovering should be a slow jog where possible. A jogging recovery means you cannot afford to run too fast on the 400m runs.
Below you’ll find a target speed to aim for in the first half of your workout. If you’re feeling good in the second half then you’re welcome to speed up.
Here are some details specific to your group:
7s complete 9 reps aiming for 8kph on the fast periods
8s complete 9 reps aiming for 9kph on the fast periods
9s complete10 reps aiming for 10kph on the fast periods
10s complete 10 reps aiming for 11kph on the fast periods
11s complete 11 reps aiming for 12kph on the fast periods
12s complete 11 reps aiming for 13kph on the fast periods
13s complete 11 reps aiming for 14kph on the fast periods
Lunchtime Couch to 5k meeting at the Race Course Car Park
You have intervals of a 12min run 1 min walk 35min total on one of the following routes.
Warm up is 5 x 30seconds out:1min back in the park followed by stretches.
6s – https://www.komoot.com/tour/426791757
7s – https://www.komoot.com/tour/426790264
Evening Couch to 5k Meeting at the Prestbury Park Playing Field
You have intervals of a 12min run 1 min walk 35min total on one of the following routes.
Warm up is 5 x 30seconds out:1min back in the park followed by stretches.
6s – https://www.komoot.com/tour/426793046
7s – https://www.komoot.com/tour/426795102
Walkers
Meeting at the Racecourse Car Park and start times are 12pm or 6:15pm…both if you’re super keen!
4kph group follow – https://www.komoot.com/tour/342701626
5s – https://www.komoot.com/tour/342703756
6s – https://www.komoot.com/tour/342705767
If you’ve yet to make Komoot work for you please follow the video at https://youtu.be/dRXP_rPkom4
Warm up with a quick lap of the car park followed by a couple of minutes stretching.
Thursday Running and Walking Routes 29th July
If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4
These are the routes you’ll need for Thursday’s session of: 35min at Speed Group Pace + 0.5kph
Walkers
Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm
Routes are:
4kph – https://www.komoot.com/tour/350505307
5kph – https://www.komoot.com/tour/350502655
6kph – https://www.komoot.com/tour/350381062
Couch to 5k
Lunchtime Group Meet at the Royal Oak in Prestbury at 12:10pm
Your walk/jog intervals are: 12min run 1 min walk 35min total following the routes below:
6kph – https://www.komoot.com/tour/397523705
7kph – https://www.komoot.com/tour/397524634
Evening group meet at the Hewlett Arms on Hales Rd at 6:30pm
Your walk/jog intervals are: 12min run 1 min walk 35min total following the routes below:
6kph – https://www.komoot.com/tour/424838298
7kph – https://www.komoot.com/tour/424843169
Runners
7kph – https://www.komoot.com/tour/424843169
8kph – https://www.komoot.com/tour/424911287
9kph – https://www.komoot.com/tour/424911287
10kph – https://www.komoot.com/tour/424913962
11kph – https://www.komoot.com/tour/424913962
12kph – https://www.komoot.com/tour/424917962
13kph – https://www.komoot.com/tour/424917962
WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.
Saturday 31st Walk from Letchlade
We’re asking everyone to book for this one so please do so at https://coachconor.as.me/saturday-sessions
Our 4kph group will follow the 7.9k route at https://www.komoot.com/tour/426911168
5-6kph group will follow the 11.2k route at https://www.komoot.com/tour/426912002If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4
Sunday 1st August Routes from the Pump Room
If you’re yet to follow Komoot please watch this short video so you can go from Facebook post to Navigation in just 3 clicks: https://www.youtube.com/watch?v=dRXP_rPkom4
Walkers
Start at 9:30am
4kph follow the 6k route at https://www.komoot.com/tour/426970260
5kph and 6kph follow the 14k route at https://www.komoot.com/tour/426974819
Non Stop Runners
Couch to 5k, 6kph, 7kph and 8kph meet at 9:15am
Build to 10k Runners – 9k https://www.komoot.com/tour/426980288
PB your 10k Runners – 14k https://www.komoot.com/tour/426984975
Build to 21k Runners – 16k https://www.komoot.com/tour/426991530
PB your 21k Runners – 24k https://www.komoot.com/tour/426998909
Couch to 5k – 12min run 1 min walk 35min total
6kph group – https://www.komoot.com/tour/4274300947kph group – https://www.komoot.com/tour/427426569