RUN WITH US

All of our sessions are FREE for members and non-members alike.

Make sure you find a Run Leader in hi-viz who will check you in before every session, and remember to let us know if it’s your first time so we can explain how it all works to you.

FAQ

If you have any questions in the meantime, drop us an email or join our Facebook group.

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.

If you want to attend, you need to sign up in advance, and cancel your place if you cannot attend so we can keep track of who is running with us, and can keep everyone safe.

The number of runners is restricted by the availability of Run Leaders, so sometimes there may be disappointment in missing out, but we will do our best to offer a variety of sessions and locations.

Mondays 18:30 – Group run

Join us for our winter 5k and 7k routes along Lloyd George Avenue and around Cardiff Bay. We meet at the north end (closest to the city centre) of Lloyd George Avenue from about 18:15. Make sure you find a Run Leader who will say hello and check you in.

We’ll have run leaders spread throughout the groups and a designated tail runner for each distance to make sure you don’t get lost! We all finish together back where we start to clap everyone in.

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.

Winter routes

5k route | 7k route

Summer routes

5k route | 7k route

Our meeting place and routes switch each Spring and Autumn. Check Spond to see which routes will be run each week.

Wednesdays 18:30 – Training session

We love to hate these sessions! Sprints, intervals, circuits, mini-races. All designed to get you running faster, improve your technique and doing something that is easier in a group than on your own.

Remember ‘speed’ doesn’t mean the same as fast! We all support each other to push ourselves to whatever level best suits us. We’ll often split into a few different groups so you can run with people of a similar speed to you and a variety of options of how far to run.

Check the event on Spond to see where we’ll be meeting. When you arrive, make sure you find a Run Leader who will say hello and check you in.

Thursdays 18:30 – Trails

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!

Sundays 9:30 – Long run

The original CDF 10k! We 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.

After the run, we all meet up at Coffi Co on Cathedral Road for a cuppa and the all-important second breakfast!

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.

We meet outside the Sport Wales National Centre in Sophia Gardens at 9:30. However, 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.

10k route | 16k route | 22k route