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September 29

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Welcome to Walkers Week

By Cheltenham Running Club

September 29, 2021


The September Social in aid of Maggie’s Charity and bringing walking and running members together was a fantastic success. 

We raised over £500 and the club is absolutely buzzing! 

Click here to see some great images on our Facebook page…

Walkers Week: 27 September – 3rd October

We have over 30 new walkers coming to try sessions with us this week and our group leaders are all set.  

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

Beginners Week: 4-10 October

Registrations to try gentle walking and jogging sessions with us 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/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 28th September 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…

 

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 600m Fast: 90 second slow for 7-9 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 7 reps aiming for 8kph on the fast periods

8s complete 7 reps aiming for 9kph on the fast periods 

9s complete 8 reps aiming for 10kph on the fast periods 

10s complete 8 reps aiming for 11kph on the fast periods 

11s complete 9 reps aiming for 12kph on the fast periods 

12s complete 9 reps aiming for 13kph on the fast periods 

13s complete 9 reps aiming for 14kph on the fast periods 

Lunchtime runners meeting at the Prestbury Park Playing Field 

You’re now completing the interval training set above at the track

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/355807998

5s – https://www.komoot.com/tour/355808918

6s – https://www.komoot.com/tour/355810132

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 30th September

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/356979013

Mid Distance 5kph – https://www.komoot.com/tour/356980738

Challenge 6kph – https://www.komoot.com/tour/356984478

 

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

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

Evening group meet at the Hewlett Arms on Hales Rd 

7-9kph runners meet at 6:30pm

10-13kph runners meet at 6:40pm

See routes for your relevant speed group below. 

Runners

7kph – https://www.komoot.com/tour/443940757

8kph – https://www.komoot.com/tour/443943129

9kph – https://www.komoot.com/tour/443943129

10kph – https://www.komoot.com/tour/443945118

11kph – https://www.komoot.com/tour/443945118

12kph – https://www.komoot.com/tour/443946832

13kph – https://www.komoot.com/tour/443946832

WARM UP: Couch to 5k and non stop Runners should do 5 x 30sec out and 60sec back before the dynamic stretches.

Saturday 2nd October Walk from Glasshouse

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/435772388

Our Mid Distance Route https://www.komoot.com/tour/438819257

Our Challenge Route will follow https://www.komoot.com/tour/438830879

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

Sunday 3rd October 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

5.6k Scenic route at https://www.komoot.com/tour/368095392

6.7k Moderate speed route at https://www.komoot.com/tour/500723417 

Non Stop Runners

7kph and 8kph meet at 9:15am

9kph+ runners meet at 9am

Couch to 5k Graduates – pick a route from below

Build to 10k Runners – 6k https://www.komoot.com/tour/367592768

PB your 10k Runners – 8k https://www.komoot.com/tour/500732710

Build to 21k Runners – 16k https://www.komoot.com/tour/395210611

PB your 21k Runners – 20k https://www.komoot.com/tour/412635715

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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