CDF Runners meet on Mondays, Wednesdays and Sundays offering various distances at every pace.



CDF Runners meets for runs every week offering various distances at every pace.

These runs are supervised by Pacers who offer running support and encouragement. Water and squash are provided after every run. We meet in the Nike store in St David’s 2; bags can be left in changing rooms which will be locked during the run.

It’s free and all athletes* are welcome. (Well, as long as you’re 18 or over!)

*”If you have a body, you are an athlete.” – Bill Bowerman

We’re different from many other clubs in that we’re not affiliated and have less emphasis on competition. We do have some very fast runners who win races, but we also have brand new runners, and experienced runners who don’t really want to race. Everyone is treated equally and will support each other no matter what their aims.

CDF Runners is here to support all runners needs. If you have any questions about running and/or products, please come and see us:

St Davids 2, Upper Level Grand Arcade CF10 2EL.


Mondays 18:30 – Recovery Run

Options to run 3k/5k/7k at a nice easy pace to stretch your legs after the weekend.

3k route

5k route

7k route

Wednesdays 18:30 – Speed/Strength Session

We love to hate these sessions! Sprints, intervals, circuits, mini-races. All designed to get you running faster, improve your technique and do something different than pounding the streets.

For Monday and Wednesday, simply turn up at the Nike store in St David’s 2 at 18:15, and if it’s your first time let one of the coaches know so you can fill out a quick health and safety form. No need to book, sign up or pay any fees!

Sundays 9:30 – Long Run

Options from 10k and up. We have a standard route around Bute Park, which we then add to depending on what distance we want to do. Running in a group is the best way to increase your mileage and with us you’ll never run on your own. This is an easy paced run so there’s never a worry of being ‘too slow’ or ‘not good enough’.

We’re all in it together, and there’ll always be loads of people happy to run with you at any pace.

Arrive at the Nike store for 9:15, drop your bag and go!

Standard 10k route

5k bolt on

7k bolt on

Half-marathon bolt on

Saturdays – parkrun

Not an official club session, but we try to frequent parkrun as much as possible, including trips to courses all over Wales and sometimes beyond!

Training blog

Couch to 5k

The NHS Choices couch to 5k programme is designed to be undertaken either individually or as part of a group for complete beginners to progress gradually towards a running a 5k.

Our aspiration is to guide a group of people through the 9 week programme and encourage them to complete Grangemoor parkrun as their first 5k.

It might seem like a daunting prospect, but the programme has proven very effective and already helped many people start running.

Pegasus Running Club has partnered with CDF Runners to provide dedicated sessions with both qualified running leaders and experienced volunteers. This will be our first attempt at running such a programme, so we’re looking forward to it being a learning process for all involved.

Before starting

  1. Please read the Tips for New Runners on the Couch to 5k website.
  2. Consider visiting your GP. If you have any concerns about whether you should embark on the programme, or if you’ve not undertaken any physical exercise for some time, we strongly recommend that you check with your GP whether this would be suitable for you.  
  3. Join our Facebook Group. This will be exclusively for people the programme and is your place to share your stories and encourage others on the same path, and ask any questions you might have.
  4. Download the App. We’ll be using the Change4Life Couch to 5k app, available both on iTunes and Play. The programme is also available as a set of podcasts.

Where & when are the guided sessions?

Initially we plan to offer sessions three times a week at the different locations across Cardiff. All sessions will take place outdoors on tarmac paths and will usually go ahead whatever the weather. Attend as many guided sessions as you can and complete any remaining ones in your own time.

Saturday, 8:45 for 9am: Meet in the start area of Grangemoor parkrun

Sessions will take place on the Grangemoor parkrun course and other local paths whilst the parkrun event is in progress. Option to head to IKEA for coffee afterwards with other parkrunners and Couch to 5k participants.

Monday, 6:15 for 6:30pm: Meet at Nike Store, St David’s Centre

Sessions will take place around the city centre or on Lloyd George Avenue. Option to meet members of the Nike Store Running Club after their session..

Wednesday, 7 for 7:15pm: Meet at Llandaff Rowing Club

Sessions will take place in & around Llandaff. Option to meet members of Pegasus after their session.

All sessions last approximately 45 minutes.

Any Questions?

Get in touch using the messaging facility on our Facebook Page.

When people with drive & determination for running get together… great things happen!


All of our organising, photos and witty banter are shared over on Facebook:


We’re also proud to be listed on these partner websites:

run walescropped-lgbt-sport-cymru-brand-mark

We commit to taking a zero tolerance approach to homophobia, biphobia and transphobia in our own sport and other sports, whether in the stands, during competition or amongst officials, coaches, staff and volunteers.

And CDF members can buy custom gear here: