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August 3

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Welcome to Week 9

By Cheltenham Running Club

August 3, 2021


Welcome to Week 9 of the 14 Week Cheltenham Running Club Programme!

The conditions are feeling much better suited to running so it’s vital we make the most of them. 

There are now just 5 weeks till Cheltenham’s 10k and Half Marathon so you should be all over your training. 

Our Couch to 5k runners are in week 9 of their programme so this time next week will be facing their first non-stop 5k runs. 

They’ll then take on their first park run at Pittville Park on Saturday the 14th of August! 

Our Walking community has been very busy planning out a schedule of Saturday countryside walks and looking ahead to walking events such as the Winchcombe Walking Festival in October.

Tuesday 3rd 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 600m fast but this time with a 2minute slow jog x 7-9reps. 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 600m 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 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 11 reps aiming for 14kph on the fast periods 

Lunchtime Couch to 5k meeting at the Race Course Car Park 

You have intervals of a 14min run 1min walk 40min total on one of the following routes. 

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

6s – https://www.komoot.com/tour/438214583

7s – https://www.komoot.com/tour/438217048

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

You have intervals of a 14min run 1min walk 40min total on one of the following routes. 

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

6s – https://www.komoot.com/tour/438220107

7s – https://www.komoot.com/tour/438219028

Walkers ​

Meeting at the Racecourse Car Park and start times are 12 pm or 6:15 pm…both if you’re super keen! 

4kph group follow – https://www.komoot.com/tour/438201498

5s – https://www.komoot.com/tour/438208984

6s – https://www.komoot.com/tour/438212025

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 5th 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

Walkers 

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

Routes are: 

4kph – https://www.komoot.com/tour/438222807

5kph – https://www.komoot.com/tour/438223975

6kph – https://www.komoot.com/tour/438231561

Couch to 5k

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

Your walk/jog intervals are: 14min run 1 min walk 40min total following the routes below:

6kph – https://www.komoot.com/tour/386836914

7kph – https://www.komoot.com/tour/386837906

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

Your walk/jog intervals are: 14min run 1 min walk 40min total following the routes below:

6kph – https://www.komoot.com/tour/438232465

7kph – https://www.komoot.com/tour/438235481

Runners

7kph – https://www.komoot.com/tour/412421358

8kph – https://www.komoot.com/tour/412424166

9kph – https://www.komoot.com/tour/412424166

10kph – https://www.komoot.com/tour/412427305

11kph – https://www.komoot.com/tour/412427305

12kph – https://www.komoot.com/tour/412428894

13kph – https://www.komoot.com/tour/412428894

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

Saturday 7th August Walk from Chedworth

Bookings for Saturday’s walk is now through Andy

Our 4kph group will follow the 9k route at https://www.komoot.com/tour/407568522

The 5-6kph group will follow the 14k route at https://www.komoot.com/tour/439749652If 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 8th August 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

4kph follow the 5k route at https://www.komoot.com/tour/395178961

5kph and 6kph follow the 8k route at https://www.komoot.com/tour/364793628

Non Stop Runners

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

Build to 10k Runners – 7k https://www.komoot.com/tour/439775723

PB your 10k Runners – 12k https://www.komoot.com/tour/439780631

Build to 21k Runners – 18k https://www.komoot.com/tour/439821572

PB your 21k Runners – 22k https://www.komoot.com/tour/439833538

Couch to 5k – 14min run 1 min walk 40min total

6kph group – https://www.komoot.com/tour/3924342987kph group – https://www.komoot.com/tour/392435596

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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