Club Training Sessions

 

The club runs a number of structured training sessions throughout the week which are open to all members regardless of ability or experience.  These sessions have recently been revamped:

 • To provide more structure to members' training

 • To try and make the Club even more inclusive

 • To create an environment to encourage and retain new members

 • To help when members are ready to progress in either speed or distance. 

 

Club Safety Guidelines

 

The following advice is intended to keep our runners SAFE at all times! It is also essential that, whilst out running as a club, we are seen to be polite, responsible, set a good example & not put others at risk.

AT ALL TIMES BE SAFE BE SEEN! You can never be too visible! During the day, always wear bright or light-coloured clothing - fluorescent is good. At night we would strongly recommend that people ALWAYS wear light-coloured clothing plus a REFLECTIVE (not just fluorescent) bib or sash. Clip on flashers are a great way to be seen. NEVER ASSUME YOU'VE BEEN SEEN. Always be cautious with traffic. We would like to remind people that they are responsible for their own safety and that they run at their own risk.
 

 

Monday Night Hills / Speed Sessions

 

These will be the Winter sessions from 26th September 2016. We meet at Wild Gardens Road, Roath Park at 6.45pm. The warm up will then take a route to the session venue. Each session will be different and tailored to those who are able to attend on a particular evening.  

These sessions are open to everyone regardless of ability/standard. We split the session up into appropriate groups of a similar type and standard so that everyone has company during the session. If you feel that you are not quite up to the full session then please let us know so that we can give you an alternative that will still allow you to take part in the session.

The 2016/17 sesion schedule is here

 

Tuesday Night Track Session

 

As the next stage in the review of the Club training sessions we have now added Tuesday Night Track sessions to what the Club offers, these will be based at Cardiff International Sports Stadium in Leckwith. These sessions are open to everyone, and we would like to see Club members join us for the session. There will be a programme of sessions which will be followed, but this can be tailored for those new to the track. The idea is that we will eventually have several groups running based on pace so that people have a group to train with, but unfortunately we are unable to allocate Group Leaders to all groups, so it might be worth speaking to people who are roughly your pace and see if you can start generating interest between yourselves.

The session will start at 7pm ~ so you will need to be Warmed Up ready for then, some people arrive around 6.30pm to WU, while others run to the session and arrive just before 7pm.

The schedule for 2015/16 can be found here.

 

Thursday Night Club Run

 

Runners meet from 6.30pm onwards at Llandaff Rugby Club. The run starts at 7pm as a mass start.

Prior to the run starting we will gather those present into groups based on which distance they intend running that evening ~ 5 miles; 7 miles or 10 miles. We will then aim to identify paced groups as required. If you are coming along for the first time we advise that you turn up between 6.45 – 6.50pm and please make yourself known, we will arrange for someone of a similar pace to run with you and show you the route. Please note, we will never leave anyone to run on their own (unless they feel a particular wish to be solitary).

Les Croupiers Running Club has a winter route and a summer route (from when the clocks go forward to around mid-September) for its Club Run. Winter and summer routes are approximately 7 miles and can be extended to 10 miles or cut short to 5 miles when necessary (this often helps to ensure that we all finish at a similar time). 

These are now the Winter sessions.

Following a review of the Thursday night Club runs we plan to make some changes to the structure, there will now be designated groups based on 5K times and we will now offer a “Tempo” type run. The groups will be staggered and going off in small intervals. There will be a link to the groups here, on facebook and on the training page of the Club website.

In effect the club membership would be split into training groups and each member would be allocated a group based on 5k times, this should mean that people should be in a group with people of a “similar” pace.

The groups won’t be fixed, members can move up and down groups depending on what they wanted out of that weeks run. Some weeks you may want an easier run so you can drop down a group, if you wanted a bit of a challenge you could go up a group.

The idea would be to make the session more of a tempo run. The groups will naturally split but hopefully in a slightly more organised way, and the pressure is off with regards trying to keep everyone to stick to one pace.

Copies of the Groups will be placed in the changing rooms on a Thursday night.

Between 6.55pm and 7.00pm all runners will be moved into the UWIC car park, and then put into their groups. The Group Leaders will then take charge and co-ordinate the groups. The GL will find out who is doing the “session/tempo”, who is doing their own thing/steady run, and who is doing the 10 mile. The GL will only take charge of those doing the “session/tempo”.

While waiting for the off, the GL will get the group ready to go and be responsible for starting them off.

Below is a link where you can find the list of Groups:

http://www.lescroupiersrunningresults.org.uk/…/default.aspx…

Details of the Winter Routes are below.  Summer will be added soon.

5 mile winter route (4.95 miles)
http://www.gmap-pedometer.com/?r=6486698
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, turn left at 2nd roundabout on park, King George V Drive East, Heath Park Avenue, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

7 mile winter route (7.3 miles)
http://www.gmap-pedometer.com/?r=6486726
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, King George V Drive East, turn left at 3rd roundabout on park, King George V Drive East, Allensbank Road, Wedal Road, the Juboraj, Fairoak Road, Lake Road East, Lake Road North, Heath Halt Road, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

10 mile winter route (9.5 miles)
http://www.gmap-pedometer.com/?r=6486754
Bus stop, Western Avenue, slip road, Gabalfa roundabout, North Road, underpass, Caerphilly Road, Rhydhelig Avenue, King George V Drive West, King George V Drive North, King George V Drive East, turn left at 3rd roundabout on park, King George V Drive East, Allensbank Road, Wedal Road, the Juboraj, Fairoak Road, Ty-Draw Road, Pen-y-Lan Road, Cyncoed Road, Rhyd-y-Penau Road, Heathwood Road, Caerphilly Road, underpass, North Road, Gabalfa roundabout, slip road, Western Avenue, Bus stop.

 

Saturday Morning parkrun

 

Les Croupiers running club organises and supports the Cardiff parkrun, a free, weekly 5km timed run that starts at 9am on the Taff trail adjacent to Tesco (Western Avenue), but many other venues are available. A one-off pre-registration is required.  Members use it as a speed session, tempo run, time trial, part of a long run or just to run with company.

 

Sunday Morning Long Run

 

As the next stage in the review of the Club training sessions we have now settled on the arrangements for the Club's Official Sunday Run, we would like to see more of the Club members join us for their weekly long run, and we would like to encourage ALL members to join us. The idea is that we will eventually have several groups running based on pace ~ similar to a Thursday night, but unfortunately we are unable to allocate Group Leaders to all paces, so it might be worth speak to people who are roughly your pace and see if you can start generating interest between yourselves.

The route being used is from the Cafe Castan in Llandaff Fields (by the Oval), through to Pontcanna Fields, Western Ave, down the steps onto the Taff Trail, then following the Club Summer route up to Tongwynlais and then turning right at the Lewis Arms and heading up towards Castel Coch :

The 10 miler route goes up to the Castel and then follows the Summer Route back to the Club and finishing by running down through Llandaff Fields and back to Cafe Castan.

The 12 mile route continues up the road and past the top car park, turning left at the T junction and up to Castle Heights Golf Course ~ turn around and go back down the hill to the Lewis Arms and follow the Summer Route back to the Club and finishing by running down through Llandaff Fields and back to Cafe Castan.

The 16 mile route continues on past Castle Heights GC, turn left at the Black Cock and then pick up the trail from Caerphilly to Taffs Well, follow the road then back into Tongwynlais and the Lewis Arms, then follow the Summer Route back to the Club and finishing by running down through Llandaff Fields and back to Cafe Castan.

We regroup at the top of the hill at the entrance to Castle Heights GC.

The 20 mile route turns off the Caerphilly trail and crosses Nantgarw Hill and follows the Taff Trail before dropping down into Upperboat. Then from the top end of Treforrest Industrial Est follow the back lanes through to Gwaelod-y-Garth, through to Morganstown and Pughs Garden Centre, around the playing fields, across the level crossing, over Iron Bridge and then follow the the Summer Route back to the Club and finishing by running down through Llandaff Fields and back to Cafe Castan. 

You are quite welcome to come along and do as much or as little as you wish with the group but the routes listed above are those that we are using as our base runs.

After the run we meet up for a coffee/drink in the café.

THESE CHANGES WILL TAKE EFFECT FROM SUNDAY 4TH JANUARY 2015 ~ but please keep an eye on the forum to check for changes, if there is a popular event on that particular day then the turn out may well be low or even non-existent.