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September 7

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Welcome to Week 14 of the 16 Week Cheltenham Running Club Programme!

By Cheltenham Running Club

September 7, 2021


Cheltenham 10k and Half Marathon Success

Sunday’s event starting and finishing at the race course was a great success. 

Loads of members took part and everyone finished. 

Click the images below to enlarge. 

September Social Update

There are now just 7 spaces left for our Kayaking event on the River Wye. 

Members are welcome to invite friends and family and later this week we’ll be inviting anyone interested in the club to book. 

Click here and book your spots before they run out…

Saturday Walk from Cowley

This is the second time we’ll be walking from the Green Dragon and the first walk was a bit hit. 

Click here and book Saturday walks…

Lunchtime Club Runs Resurgence

The graduation of our Couch to 5k members has proven just the stimulus we needed to rejuvenate the lunchtime club runs. 

Tuesdays at 12:10pm members will meet at the track and carry out the week’s Interval training plan on the track. 

Thursdays they’ll meet at the same time at the Royal Oak for a group run in their lunch break. 

Click here to book Tuesday lunchtime sessions…

Click here to book Thursday lunchtime sessions…

Tuesday 7th September Session Details 

Runners click here and book this week’s sessions…

Walker’s click here and book this week’s sessions…

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 800m fast with 90 second slow jog x 8-10reps. 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 8 reps aiming for 8kph on the fast periods

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

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

10s complete 9 reps aiming for 11kph on the fast periods 

11s complete 10 reps aiming for 12kph on the fast periods 

12s complete 10 reps aiming for 13kph on the fast periods 

13s complete 10 reps aiming for 14kph on the fast periods 

Lunchtime Couch to 5k now meeting at Prestbury Park Playing Field

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

Evening Couch to 5k 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/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 9th September

Runners click here and book this week’s sessions…

Walker’s click here and book this week’s sessions…

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/397532281

Mid Distance 5kph – https://www.komoot.com/tour/397531679

Challenge 6kph – https://www.komoot.com/tour/397530569

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. 

7kph – https://www.komoot.com/tour/407434358

Evening group meet at the Hewlett Arms on Hales Rd at 6:30pm

See routes for your relevant speed group below. 

Runners

7kph – https://www.komoot.com/tour/479160232

8kph – https://www.komoot.com/tour/479163314

9kph – https://www.komoot.com/tour/479163314

10kph – https://www.komoot.com/tour/479167493

11kph – https://www.komoot.com/tour/479167493

12kph – https://www.komoot.com/tour/479168899

13kph – https://www.komoot.com/tour/479168899

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

Saturday 11th September Walk from Cowley

Please click here and book your walk…

Our Scenic Route will follow https://www.komoot.com/tour/479171485

Our Mid Distance Route https://www.komoot.com/tour/479171355

Our Challenge Route will follow https://www.komoot.com/tour/479171110

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 12th September Routes from the Pump Room

Runners click here and book this week’s sessions…

Walker’s click here and book this week’s sessions…

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/347583945

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

Non Stop Runners

Couch to 5k, 6kph, 7kph and 8kph meet at 9:15am

9-13kph runners meet at 9am

Couch to 5k Graduates – 6k https://www.komoot.com/tour/407471460

Build to 10k Runners – 8k https://www.komoot.com/tour/397576527

PB your 10k Runners – 8k https://www.komoot.com/tour/397576527

Build to 21k Runners – 18k https://www.komoot.com/tour/407478297PB your 21k – 18k https://www.komoot.com/tour/407478297

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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