Running Schedule
New Member Intake Period
20 January to 9th of February
Saturday Adventure Run on Leckhampton Hill
1pm 15th of February
Target Events
Click to learn which events we'll be at next!
Adventure Runs
Click to see the full schedule
Programme 1 of 2025
Intake Week 3 of 3
3 - 9 February
Tuesday 4 February
Lunchtime Runners
12:20pm start from Prestbury Road Playing Field
10 x 90sec fast:90sec slow
Torches Recommended
Steady Beginners Group
6:30pm from Pittville Pump Room
60sec jog: 1min 30sec walk for 30 minutes
Faster Beginners Group
6:30pm from Pittville Pump Room
60sec jog: 1min 30sec walk for 30 minutes
Introduction to Pyramid Sets
Every fast alternates with a rest
Alright team, let's spice things up with a workout known as full pyramid sets!
What are they?
You'll start with a short interval, build up to a peak, and then scale back down. Think of it like climbing a pyramid, reaching the top, and then making your way back down.
Example:
- 1 minute, 2 minutes, 3 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute with 2-minute recoveries between each interval.
Why are we doing this?
- It's a great way to build both speed and endurance. You'll challenge your body at different paces, improving your overall running fitness.
Device Set up
- Tap "Add Step" and select "Run" for the first interval.
- Set the duration to 1 minute.
- Tap "Add Step" again and select "Rest" for the recovery.
- Set the recovery duration to 2 minutes.
- Repeat step 5, increasing the "Run" interval duration by 1 minute each time until you reach 4 minutes. (1 min run, 2 min rest, 2 min run, 2 min rest, 3 min run, 2 min rest, 4 min run)
- Now, it's time to descend the pyramid: Repeat step 5, but this time decrease the "Run" interval duration by 1 minute each time until you're back to 1 minute. (3 min run, 2 min rest, 2 min run, 2 min rest, 1 min run)
Things to keep in mind:
- Pace: Start conservatively and gradually increase your speed as you climb the pyramid. As you descend, focus on maintaining good form even as you get tired.
- Effort: Aim for a consistent effort across all intervals. Don't go all out on the shorter intervals and burn yourself out before you reach the peak.
- Listen to your body: If you're feeling fatigued, adjust the pace or take an extra recovery.
Let's give it a try and see how it goes!
Running Groups 7-8kph
6:30pm start from Pittville Pump Room
Full Pyramid to 4min with 2min recoveries
1min fast>2min slow>2min fast>2min slow>
3min fast>2min slow>4min fast>2min slow>
3min fast>2min slow>2min fast>2min slow>1min fast>2min slow
Running Groups 9kph
6:30pm start from Pittville Pump Room
Full Pyramid to 4min with 2min recoveries
1min fast>2min slow>2min fast>2min slow>
3min fast>2min slow>4min fast>2min slow>
3min fast>2min slow>2min fast>2min slow>1min fast>2min slow
Running Groups 10kph+
6:40pm start from Pittville Pump Room
Full Pyramid to 4min with 2min recoveries
1min fast>2min slow>2min fast>2min slow>
3min fast>2min slow>4min fast>2min slow>
3min fast>2min slow>2min fast>2min slow>1min fast>2min slow
High Performance Group (12kph+)
6:40pm start from Pittville Pump Room
Full Pyramid to 4min with 2min recoveries
1min fast>2min slow>2min fast>2min slow>
3min fast>2min slow>4min fast>2min slow>
3min fast>2min slow>2min fast>2min slow>1min fast>2min slow
Thursday 6 February
Lunchtime Runners
12:20pm start from Pittville Pump Room
Torches Highly Recommended
Steady Beginners Group
6:30pm from The Medical on Hales Road
60sec jog: 1min 30sec walk for 30 minutes
Faster Beginners Group
6:30pm from The Medical on Hales Road
60sec jog: 1min 30sec walk for 30 minutes
7kph Tempo Run
6:30pm from The Medical on Hales Road
8kph Tempo Run
6:30pm from The Medical on Hales Road
9kph Tempo Run
6:30pm from The Medical on Hales Road
10kph Tempo Run
6:40pm from The Medical on Hales Road
11kph Tempo Run
6:40pm from The Medical on Hales Road
12kph Tempo Run
6:40pm from The Medical on Hales Road
13kph Tempo Run
6:40pm from The Medical on Hales Road
14kph Tempo Run
6:40pm from The Medical on Hales Road
Saturday 8 February
Adventure Runs Starting Soon!
Join the WhatsApp Group for this week's details...
Sunday 9 February
9am Long Runs from the Pump Room
Steady Beginners Group
9am start from the Whiskers Cafe in Prestbury Playing Field
60sec jog: 1min 30sec walk for 30 minutes
Faster Beginners Group
9am start from the Whiskers Cafe in Prestbury Playing Field
60sec jog: 1min 30sec walk for 30 minutes
Build to 10k
9am start from the Whiskers Cafe in Prestbury Playing Field
PB your to 10k
9am start from the Whiskers Cafe in Prestbury Playing Field
Build to 21k
9am start from the Whiskers Cafe in Prestbury Playing Field
PB your 21k
9am start from the Whiskers Cafe in Prestbury Playing Field
Build to Marathon
9am start from the Whiskers Cafe in Prestbury Playing Field
Programme 1 of 2025
5 Day Challenge Week
10 - 16 February
New 5-Day Challenge Format
5-Day Challenge Instructions
You can do the two 5-Day Challenge runs alone or with the club. These are usually completed on Tuesday and Thursday with guidance on how to approach each run provided via email.
Click here to subscribe to the email series
The purpose is to record two runs of 20 minutes. Both should be on the same route for consistency and be followed by an intensive warm up.
Run 1 - Usually Tuesday
Run 1 should be a good effort but not a time trial pace. How much effort should depend on your recent level of running.
Lots of running recently - 90% effort
Restarted running recently and 4 or more runs in last 2 weeks - 80% effort
3 or less runs in last 3 weeks - 70% effort
Use your app or running watch to tell you when to stop your run and record the average speed.
Run 2 - Usually Thursday
The aim of run 2 is to beat your first run and pace it more evenly so you can achieve the highest average speed possible.
Your time trial result can also give you a good idea of which running group is best for you to run with in our next 13 week programme, starting from the 17th of February.
Tuesday 11 February
Lunchtime Runners
12:20pm start from Prestbury Road Playing Field
Run 1 of 5 Day Challenge
Beginners 7s, 8s and 9s
6:30pm start from Prestbury Road Playing Field
Run 1 of the 5 Day Challenge
Running Groups 10, 11, 12kph+ and HPG
6:40pm start from Prestbury Road Playing Field
Run 1 of the 5 Day Challenge
Thursday 13th of February
Lunchtime Runners
12:20pm start from Prestbury Road Playing Field
Run 2 of the 5 Day Challenge
Beginners, 7s, 8s and 9s
6:30pm start from Prestbury Road Playing Field
Run 2 of the 5 Day Challenge
Running Groups 10, 11, 12kph+
6:30pm start from Prestbury Road Playing Field
Run 2 of the 5 Day Challenge
Saturday Adventure Run on Leckhampton Hill
2pm 15th of February
Sunday 16th of February
Bring A Friend!
Who could you bring along to try a run or walk us?
Talk to friends, colleagues and family about this intake period to gauge their interest in coming along.