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. 

 

Monday Night Hills / Speed Sessions

 

2018/19 WINTER schedule - starts 24 September 

SUMMER: From third week of April to third week of September speed sessions take place in Bute Park. Meet at 6.45pm at Llandaf Rugby Club, Western Avenue. 

WINTER: From last Monday of September until third week of April hill training sessions take place at Roath Park. Meet 6.30pm at Wild Gardens Road. 2018/19 Hill Schedule here

For all sessions we start with a warm up, leading to the location where we'll carry out the session. 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.

 

Tuesday Night Track Session

 

These speed work sessions have been re-introduced. Meet at the Leckwith track, ready to start the session at 7pm.  Please ensure you are familiar with track etiquette in advance.  There is a charge to use the track (£4.20). 

 

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 we 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).

We have winter routes and a summer route (using the Taff Trail from when the clocks go forward to around mid-September). 

REVISED SUMMER ROUTE: Due to safety concerns we have re-routed the Club Summer Route, we have taken Radyr Woods out of the route due to the condition of the path through the woods. There are 3 main reasons for this, the condition of the path underfoot has become very stoney and uneven with tree roots, there are sections where the pace edge has collapsed leaving the path narrow with a sheer drop to the side, and also the light situation, the section through the woods can become dark and lose light very quickly. An additional factor is that the new route also removes the road crossing at Llandaff North Bridge. The decision has been made in order to maintain consistency for everyone running on a Thursday evening, these are now the OFFICIAL CLUB ROUTES FOR THE SUMMER COURSE, and therefore the only ones covered by the Club's Insurance. 


5 mile Route:
From the Club, follow Western Avenue heading east, cross the River Taff and take the steps down to the Taff Trail. Follow the Taff Trail up through Haley Park, take the left hand path on the right hand bend (before you reach the car park), go through the 2 sets of gates and take the path to the right which takes you past the changing rooms, continue until you reach Ty Mawr Road, turn left and pass under the railway bridge. Continue along the footpath/cycle path, passing the Melingruffydd Water Wheel, continue along the road towards the Canal, don’t cross over and enter the Canal, continue along the road towards Cardiff Harlequins Rugby Club. A little further along there is an access point on the left hand side which takes you on to the cycle path, take this path following the river and behind the houses, this will bring you back out by the Melingruffydd Water Wheel. Then retrace your route back to the Club via the changing rooms and Haley Park.

7 mile Route:
From the Club, follow Western Avenue heading east, cross the River Taff and take the steps down to the Taff Trail. Follow the Taff Trail up through Haley Park, take the left hand path on the right hand bend (before you reach the car park), go through the 2 sets of gates and take the path to the right which takes you past the changing rooms, continue until you reach Ty Mawr Road, turn left and pass under the railway bridge. Continue along the footpath/cycle path, passing the Melingruffydd Water Wheel, continue along the road towards the Canal, cross over and enter the Canal, continue along the tow path until you reach Longwood Drive. Cross over as you reach the factory enterance, and enter the Taff Trail at the gates on the right hand side (just after burger van), follow the path to the left and then take the first left and onto the river path. When you get to Radyr Bridge stay left and go straight on past the bridge – do not cross. When you reach the road stay right and carry straight on, passing Cardiff Harlequins Rugby Club. A little further along there is an access point on the right hand side which takes you on to the cycle path, take this path following the river and behind the houses, this will bring you back out by the Melingruffydd Water Wheel. Then retrace your route back to the Club via the changing rooms and Haley Park.

10 mile Route:

This is exactly the same as the 7 mile route but with an extension on the top end of the course. When you cross Longwood drive and enter the Taff Trail, do not turn left onto the river path but carry straight on and pass under the M4. Follow the path around to the right and then pass under the A470 along Ironbridge Road, when you reach the main road turn left and continue through Tongwynlais, cross the road using the zebra crossing and continue until you reach the Lewis Arms, turn right and follow the road, cross to the left hand side. Enter through the Castell Coch gates on the left hand side and climb the hill to the Castle, turn around the grass triangle in front of the Castle and return back down the hill. Retrace your steps back through Tongwynlais, under the A470 and M4, then turn right on to the river path, you are back on the 7 mile route.

 

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). 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.  Cardiff parkrun was the first parkrun set up outside of England, by Phil Cook in 2008. 

 

Sunday Morning Long Run

 

Members are encouraged to join this run but we're not able to allocate group leaders to all paces so please ask around (including posting on our forum) to check who will be running that is roughly your pace and generate interest between yourselves. 

The route starts 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.

 

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.