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:
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
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
Meeting at the Royal Oak in Prestbury and start times are 12pm and/or 6:15pm
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.
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