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.

If you do feel ill and have any Covid-19 symptoms, please don’t put your friends at risk. Don’t turn up.

If you do feel ill after running with us, let a Club Committee member or Run Leader know so we can advise other people who may have been in contact with you.

• Monday
• Tuesday
• Wednesday See below for Track Sessions
• Thursday
  • Winter
  • Summer
• Friday
• Saturday
• Sunday

WINTER:

From September to March hill training sessions take place at Roath Park. (Exact dates for the change to/from Speed Sessions will be posted as soon as they are known.)

Meet at 6.25pm for pre-run briefing at corner of Wild Gardens Road and Lake Road East.

• Download the rota for 2023/24 from 2nd October .
• Monday Night Hills

SUMMER: 

From the Fourth Monday in March 2023 to third Monday in September speed sessions take place in Bute Park.

Meet at 6.30pm just inside the gate in Llandaff Fields, opposite Llandaff Rugby Club, Western Avenue. .

We are (as of April 1st) on the SUMMER sessions.

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.

For ten weeks starting from 16th November (to be extended if they prove popular)

Leckwith International Stadium Structured speedwork sessions suitable for all members following the schedule for Tuesdays.

The sessions start at 7.30pm, but please arrive in time to be warmed up for the start of the session.

Changing rooms and showers available at the venue. These sessions are being heavily subsidised and will be £3 for members, £4 for non members to be paid in cash or by card on the night.

As a club we are keen to see as many people there as possible no matter what pace you run at. Not sure if it's for you? Why not give it a try- at £3 it's got to be worth a go.

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).

WE ARE NOW ON THE SUMMER ROUTE

5 miles (4.8 miles)
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 right at the end of the park on to the footpath that runs along the Hospital fence,
Rhydhelig Avenue,
Caerphilly Road,
underpass,
North Road,
Gabalfa roundabout,
slip road,
Western Avenue,
Bus stop.

7 miles (7.5 miles)
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,
King George V Drive East,
turn right into King George V Drive North,
King George V Drive West,
Rhydhelig Avenue,
Caerphilly Road,
underpass,
North Road,
Gabalfa roundabout,
slip road,
Western Avenue,
Bus stop.

10 miles (10.1 miles)
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,
Bettws-y-Coed Road,
Dan-y-Coed Road,
Rhyd-y-Penau Road,
Heath Park Avenue,
King George V Drive East,
turn right into King George V Drive North,
King George V Drive West,
Rhydhelig Avenue,
Caerphilly Road,
underpass,
North Road,
Gabalfa roundabout,
slip road,
Western Avenue,
Bus stop.

We are now on the SUMMER routes

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.

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.

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 Pontcanna Fields at 9:00am

over to and across Blackweir Bridge, left up the Taff Trail and under Western Avenue
then following the Club Summer route up to Tongwynlais
and then turning right at the Lewis Arms
and heading up towards Castell Coch.

The 10 miler route
goes up to the Castell 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.