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August 9

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Welcome to Week 10 of the 16 Week Cheltenham Running Club Programme!

By Cheltenham Running Club

August 9, 2021


Today I can reveal some big news items which will be making a big impact in the coming weeks.

Cheltenham Running and Walking Club

Cheltenham Running Club will soon be renamed Cheltenham Running and Walking Club.

Our walking community have absolutely stepped up over the last month and are making significant contributions to the club’s success in helping more people improve fitness and make new friends.

Very few walking members are interested in becoming Runners and those looking at whether to join as a walker will both appreciate the name change.

September Social Event

We’re in the process of finalising details of the biggest social event in the club’s history which will happen on the 25th of September. 

I can reveal that it’ll be a day-long event for those who’d like to participate or spectate a morning of Kayaking in the Forest of Dean. 

There will also be an evening do with live band, food and more at the Royal Oak in Prestbury. 

This event will bring walkers and runners together as well as attract interest from outside the club thanks to a fundraising drive for the Charity Maggie’s.

New Attendance Optimisation Tool

Imagine knowing which of your club mates are going to show up on a given walk or run before you book yourself in.

Well the feedback we’ve received indicates that this will be a big positive and it’s not just useful for helping friends connect.

We also want to improve the experience for new members showing up for their first run or walk and the leaders who commit to welcoming those in their group.

One of the worst experiences a new or existing member can have is showing up for their walk or run only to find that there’s no leader or member to exercise with. 

Or maybe there are other members but they look much too fast or slow to be suitable companions on the day.

The system we’ve been testing now let’s members:

  1. Volunteer to lead their group and see who else is booked in for that session.
  2. Check if there is a leader booked, who it is and then decide whether to book themselves in
  3. Check exactly who is booked in to walk or run with the group. If there aren’t many booked but the want to do the session they can book themselves in then ask others if they’d like to be booked in. 

We understand that asking members to book every session could feel like a chore but we have a few tricks for making things easier. 

More details on how this new system will benefit the club will be released soon but in short we expect it to:

  • Improving Connections between members
  • Improve the experience for potential members 
  • Improve the experience for new members who have yet to develop relationships. 
  • It will make buddy systems easier to implement and allow us to award members for attendance and volunteer roles.

Try it out

Walkers click here to see the new system and book a few sessions…

Runners click here to do the same…

The system will be used formally from Saturday the 14th so please look out for demo videos and take a little time to get acquainted.  

There is an app you can download for £1.79. The only benefit we’re seeing so far is not having to click links to book your sessions but I think we’ll find more benefits the more we use it. 

Download the Signup app on Android here…

Download the Signup app on iPhone here…

Monday 9th August The Chilled Out Arch Workshop

If only putting your feet up would ease the stress your feet absorb each day. You’ll learn how to teach your feet to chill with the exercises in this workshop.

After a brief explanation of what leads to most arch and foot pain we’ll start releasing tension with advanced massage and stretching techniques.

Tools used in this workshop include a foam roller and massage ball. 

Registrations are non-refundable but you will get a recording. 

Book your space at https://coachconor.as.me/happy-legs

Tuesday 10th August 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 with 90 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 

Time to do your 1st non-stop run of the programme.

Today’s run is 45 min.

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s – https://www.komoot.com/tour/407283737

7s – https://www.komoot.com/tour/443846866

Evening Couch to 5k Meeting at the Prestbury Park Playing Field

Time to do your 1st non-stop run of the programme.

Today’s run is 45 min.

Warm up is 5 x 30seconds out:1min back in the park followed by stretches.

6s – https://www.komoot.com/tour/443865927

7s – https://www.komoot.com/tour/443849102

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/411532482

5s – https://www.komoot.com/tour/411534513

6s – https://www.komoot.com/tour/411535220

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 12th August

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/443904848

5kph – https://www.komoot.com/tour/443906521

6kph – https://www.komoot.com/tour/443908144

Couch to 5k

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

This should be the second time you take on the non-stop 45 minute run. 

6kph – https://www.komoot.com/tour/443922034

7kph – https://www.komoot.com/tour/443924696

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/443926612

7kph – https://www.komoot.com/tour/443927871

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 14th Walk from Winchcombe

Walkers click here to book the following walks…

There is an app you can download for £1.79. The only benefit we’re seeing so far is not having to click links to book your sessions but I think we’ll find more benefits the more we use it. 

Download the Signup app on Android here…

Download the Signup app on iPhone here…

Our 4kph group will follow the 7k route at https://www.komoot.com/tour/443949202

5-6kph group will follow the 15k route at https://www.komoot.com/tour/444000849

We also have a Super Long 21k route for anyone up for a challenge at https://www.komoot.com/tour/444001430

Sunday 15th August Routes from the Pump Room

This will be the first run we put the new booking system into play. 

Let others know you’ll be attending your sessions after clicking the relevant link below:

Walkers click here to book your session…

Runners click here to do the same…

There is an app you can download for £1.79. The only benefit we’re seeing so far is not having to click links to book your sessions but I think we’ll find more benefits the more we use it. 

Download the Signup app on Android here…

Download the Signup app on iPhone here…

Walkers 

Start at 9:30am

4kph follow the 6k route at https://www.komoot.com/tour/338298768

5kph and 6kph follow the 12k route at https://www.komoot.com/tour/338307419

Runners

7kph, 8kph and 9kph meet at 9:15am

10kph, 11, 12 and 13s meet at 9am

Build to 10k Runners – 10k https://www.komoot.com/tour/443985609

PB your 10k Runners – 10k https://www.komoot.com/tour/443985609

Build to 21k Runners – 16k https://www.komoot.com/tour/426991530

PB your 21k Runners – 20k https://www.komoot.com/tour/443994889

Couch to 5k 

Meet 9:15am at the Pump room

This should be the second or third time you take on the non-stop 45 minute run.

If you ran in the parkrun on Saturday then we suggest you take Sunday to recover and bask in the glory of successfully completing our Couch to 5k programme! 

6kph group – https://www.komoot.com/tour/4074552057kph group – https://www.komoot.com/tour/407457303

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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