We run on a Monday, Wednesday, Thursday and Sunday and the details of our sessions are below. All of our sessions are FREE for members and non-members alike – you can find out more about joining as a member along with some FAQs.
You will need to book in advance to attend our sessions and make sure you find a Run Leader who will check you in at the start of every session. Let us know if it’s your first time so we can explain how it all works to you.
Booking
We use Spond for all of our session booking. Please download the app, join our group (Group code ZPBVQ) and you’ll be invited to weekly sessions every Sunday at 7pm.
Please book your place in advance, and cancel if you cannot attend so we can keep track of who is running with us, and can keep everyone safe.
Monday group run - 18:30
An option of a 5k or 7k route at your pace. Our meeting place and routes switch each Spring and Autumn. Check Spond to see which routes will be run each week and see the map links below. In the summer we start in Bute Park and routes can vary in the Autumn and Winter.
These sessions usually last up to 50 minutes and we ask that you are able to complete your chosen distance in that time. For reference, those paces are:
5k – 10:00/km, 16:05/mile
7k – 7:10/km, 11:30/mile
If you’re unsure about being able to complete the 5k in this time, we would recommend completing Couch to 5k before joining a session. If you would prefer to run a shorter distance, then if you let us know at least 24 hours in advance then we will try to accommodate this too.
These sessions are designed to get you running faster and improve your technique. They will consist of intervals/sprints, which are always easier when you’re part of a group.
We’ll split into a few different groups so you can run with people of a similar speed to yourself, and there will be a variety of options of how far to run.
Check the event on Spond to see where we’ll be meeting and the session that will take place each week. When you arrive, make sure you find a Run Leader who will say hello and check you in
Thursdays trails - 18:30
A variety of guided routes in and around Cardiff, running off-road through woods, fields, and a variety of hidden trail paths and tracks.
We’ll rotate the route each week, but will do our best to provide a variety of distances and particularly highlight those that are good for beginners. We would recommend trail shoes, but if the weather is kind road shoes will often be fine. We will continue through winter, and when it gets dark you will need a headtorch to be able to attend.
These routes are often hilly, and sometimes muddy but we will take our time, and there’s no expectation to run up the hills or tackle terrain that is too difficult. If you’ve never tried running off-road, this is the perfect starter!
Sunday long run - 9:30
We meet outside the Sport Wales National Centre in Sophia Gardens at 9:30 and have a standard route around Bute Park, which you can then add to depending on what distance you want to do.
These runs are a little more informal than our other sessions, so make sure you are familiar with the route as the groups can spread out and a Run Leader might not always be in sight. If you want to run a particular pace or extra distance, leave a comment on the Spond event to see who else is up for it.
The Sunday run is all about building the longer miles, whatever your pace. All we ask is that you’re comfortable with being able to complete 10k.
Occasionally we may also be offering additional long run routes outside Cardiff, so the best thing is to keep your eye on Spond to stay up to date.
