Summer Schedule for Running Club at Porthkerry Park for Tuesdays, Thursdays and Sundays.
Facebook will automatically post session information 24 hours in advance of each session, so you will know exactly what and where to go.
Tuesdays - Start Time: 7.30pm Meeting by the Cafe in Porthkerry Park.
Week One - Ashley's Stairway to Hell (Rucksack Required)
- After the usual warm up jog around the field, the group will gather at the bottom of the Golden Stairs.
- The session will be 10 efforts up and down the stairs, carrying a rucksack weighted. It can be filled with pebbles from the beach). The session, to quote Ashley is more than a maximum effort, where you should be really digging deep to get to the top.
Week Two - Nicky's Hill Session
- Run Halfway up the hill and back down, then rest.
- Run to the top of the hill and back down, then rest.
- Run backwards halfway up the hill and then run normal down the hill, and then rest.
- Run to the first speed bump, then back down. Straight back up to the second speed bump, and then back down. Straight back up to the top, and then back down, and then rest.
- Run backwards to the top of the hill, stopping at each speed bump and doing 5 squats or burpees. (Harder option is doubling the number of squats on each speed bump, so 5, 10, 15, 20).
Week Three - Half Mile Efforts
- The group assemble at the far end of the meadow, the end with the oak tree.
- Everyone sets off running down the field. When the fastest runner reaches the end, everyone turns around and heads back to the start point, no matter where they are on the field. This way everyone should arrive at the finish at more or less the same time.
- Repeat this six times, increasing the effort level each time, and slowing it down on the final effort. For example 50%, 60%, 70%, 80%, 90%, 50%.
Week Four - Into the Woods
- The group gathers in the Mill Wood. Past the gate, where the path straightens out.
- A simple session where everyone will run into the woods for 60 seconds, then stops to rest.
- The second effort people run 60 seconds back to where the first effort started.
- Approximately 6 to 8 efforts are run back and forth this segment of the woodland trail each for 60 seconds.
Week Five - 300m / 400m Efforts
- Starting at the end of the field nearest the oak tree, individuals decide on whether they are going to run 300m or 400m in distance.
- 8 efforts of the chosen distance are run, with a rest between each burst of running.
Week Six - Fartlek Time Ladder
- Starting off at the top of the field nearest the oak tree, a non-stop constant looping of the meadow will be run. Fartlek is about varying the speed in which you run, so the runners will start off running for a 2 minute period, followed by a 2 minute jogging recovery period. After the 2 minutes of jogging the group will run for 4 minutes, followed by 2 minutes recovery jogging, then run for 6 minutes, and so on.
- The session looks like this: 2 Min Run, 2 Min Jog, 4 Min Run, 2 Min Jog, 6 min Run, 2 Min Jog, 8 Min Run, 2 Min Jog, 10 Min Run, 2 Min Jog, 12 Min Run.
- Easier option is to walk for the 2 minute recovery period.
Thursdays
Choice of Three Runs for All Abilities
We've always prided ourselves in providing clear and precise routes for people to follow. Routes that are not just suitable for all levels and all abilities, but routes which are safe, and well lit in the winter months. Here is the six week rotational plan of routes. Green routes, are easier, Blue is medium, and Red are the longer routes. Orange routes are variable. The Facebook page will automatically post details referring back to this page, the night before the day of the runs.
Week One - Waitrose towards Cosmeston via Sully
The road to Cosmeston and back, including one loop of the lakes is 8 miles and back in completion. Those wanting a slightly easier option can run the route for 30 or 40 minutes, and then turn around and head back to the car park in Waitrose.
Week 2 - The Tesco Loop
A firm favourite of Running Club, is our Tesco loop. The Tesco Loop is a timed effort where runners should make a note of the time they complete it in, in order that next time, they beat their times. Those wanting more than the 5K circuit, can run it twice, and time themselves for 10K.
Week 3 - Jackson's Bay
Starting off at the field in Jackson's Bay, all routes head off in the direction of Barry Island. Green route is 2.6 miles, out to the end of Friars Point and back. Blue takes the runners further over to Watchtower Bay for 5.6 miles, and Red route take you down into Porthkerry Park and back.
Week 4 - Morrisons Start
Starting off in the car park at Morrisons, these three routes head off in the direction of Cadoxton. Green route is 2.9 miles heading along Millennium Way, and then up Western Hill, breaking down onto Dock View Road, and making your way back. Blue route extends that by continuing along Holton Road and Broad Street, before heading back via Island Road under the tunnel and down past the Brewers Fayre, totalling 4 miles. Red route includes a loop of Barry Island, making it a grand total of 7.3 miles.
Week 5 - Marine Drive
Marine Drive is a good venue, and quite popular too. The easy option is out along Porth-y-Castell, down around Romilly Park, with a loop of the Lake, making it 3 miles in total. Blue Route is 5.5 miles, extending over to Barry Island with a loop of the Fairground, and Red Route heads off the Island down past the Dock Offices into Cadoxton, and back, totalling 7.8 miles.
Week 6 - The Coastal Path
The Coastal path offers a bit of trail running for those that like that. The full 'there and back' distance is 10.5 miles, but the easier option for those that don't want that distance, is to simply run for 40 minutes, turnaround and head back. Those opting for that choice, should theoretically get back together at the same time, no matter how far they ran.
Sundays
Start Time: 8:00am
Longer Run Session
Sunday's routes are going to be an open choice for those that want to run early in the morning. Notifications will get posted to the Facebook page on Saturday afternoon automatically, to remind people of the session, and those that are going to attend, will have the freedom to choose, what and where they are going to run.
Happy Running!
Any queries about any of these runs, please feel free to email at [email protected] or you can send a message through the Facebook page.
Happy Running!
Any queries about any of these runs, please feel free to email at [email protected] or you can send a message through the Facebook page.