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October 5

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Welcome to Beginner’s Week!

By Cheltenham Running Club

October 5, 2021


This is the week when we have new people come and try gentle walking and jogging sessions with us in deciding whether they’d like to start our next Couch to 5k Programme on the 25th of October. 

Walkers Week was a huge success despite the weather as over 60 new walkers came to try sessions with us. 

Walkers can now choose a membership at https://cheltenhamrunning.co.uk/joining-crc-as-a-walker/

Malvern Hill Walk

Saturday’s walk around May hill was great by all accounts and the next one will be from Malvern so more great views on offer! 

More details below but book Saturday walks at https://signup.com/Group/26987253377192061/ 

Beginners Week: 4-10 October

Registrations to try gentle walking and jogging sessions with us are now booking up fast. 

If you or any friends would like to come and try some sessions please share the following link with them: https://cheltenhamrunning.co.uk/beginners-week-interest/

Runners Week: 11-17 October

Registrations to try our various running group sessions are now open!

If you or any friends would like to come and try some sessions please share the following link with them: https://cheltenhamrunning.co.uk/runners-week-interest/ 

Tuesday 5th October Session Details 

Book Your Walks and Runs

Book walks at https://signup.com/group/337788238086

Book runs at https://signup.com/Group/4470083007602100115/

Alternatively, download the Signup.com app and sign in to reveal all of the sessions you can book in a single click…

 

All runners meeting at the Prestbury Park Playing Field 

12:10pm for the lunchtime group

6:30pm for Beginners, 7, 8 and 9kph groups

6:40pm for 10kph+ groups. 

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, 90sec slow x 9-11 reps. I’ve provided a range as those in the slower groups will take longer to run each rep.

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 complete 10 reps aiming for 10kph on the fast periods 

10s complete10 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 

Beginners will take on the following routes from the same location:

6s: https://www.komoot.com/tour/506174702

7s https://www.komoot.com/tour/506176878

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/350531418

5s – https://www.komoot.com/tour/350532767

6s – https://www.komoot.com/tour/350534100

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 7th October

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: 

Scenic 4kph – https://www.komoot.com/tour/350505307

Mid Distance 5kph – https://www.komoot.com/tour/350502655

Challenge 6kph – https://www.komoot.com/tour/350381062

 

Lunchtime Runners Meet at the Royal Oak in Prestbury at 12:10pm

Your coach will be taking you for a fun speed session nearby.

Evening group meet at the Hewlett Arms on Hales Rd 

Couch to 5k-9kph runners meet at 6:30pm

10-13kph runners meet at 6:40pm

See routes for your relevant speed group below. 

Runners

6kph C25k:https://www.komoot.com/tour/506179002

7kph C25k:https://www.komoot.com/tour/506178115

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 9th October Walk from Malvern

We’re asking everyone to book for this one so please click here and book your walks…

Our Scenic Route will follow https://www.komoot.com/tour/457554248?ref=atd

Our Mid Distance Route https://www.komoot.com/tour/457550050?ref=atd

Our Challenge Route will follow https://www.komoot.com/tour/446988411?ref=asoIf 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

Cheltenham Running Club

About the author

Conor is the Head Coach and Founder of Cheltenham Running Club. His experience as a Strength & Conditioning Coach, Triathlete and Personal Trainer ensure members are educated on best practice in regards to training progression while also nurtured through the early stages of fitness development.

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Talk to our Head Coach about whether Cheltenham Running and Walking Club is  right for you. 

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