Women’s running

When: Mondays, 6:20pm
Where: Meet at track (running locally off-track)

A friendly, supportive group to help you get into running or rebuild your fitness. Perfect for those who are newer to running or looking for an inclusive session.
Our group is all about building confidence, feeling safe running and having fun. We welcome women of all abilities, and no one is left behind.

Head/chest torch and a hi-viz top is required from September to May.

DateSession
28 Apr 2025Storeys Way tri loop
5 May 2025Bank holiday (no session)
12 May 2025Reduced recoveries
19 May 2025Out and back
26 May 2025Bank holiday (no session)
2 Jun 2025Parlauf – West Site
9 Jun 2025Hill sprints – West Site
16 Jun 2025City centre pyramid
23 Jun 2025Reduced recoveries
30 Jun 2025Timed mile

Tempo

When: Tuesdays, 6:30pm
Where: West Site (by the driveway into the Univ Sports Centre, on Philippa Fawcett Drive)
what3words: follow.change.jumps

These are fairly high intensity training suitable for runners looking to get faster at all endurance disciplines (e.g. those interested in 5kms to marathons). These sessions usually alternate between continuous running one week and long intervals the next, each totally around 30 mins of running effort. Each session is easily adapted (for example shortening to 20 mins) and the coaches are happy to discuss how to shorten (or lengthen) the sessions to suit your needs and experience. Athletes of all paces are welcome: the sessions are run as laps of a 1km block so we start and finish in the same place no matter what pace you run. However, tempo sessions are most useful as training if you can already run continuously for 30mins at an easy pace.

Head/chest torch and a hi-viz top is required from September to May.

DateMain session
(Round a 1km block)		Longer option
(Round a 1mi block)
27 May 202530 mins continuous15 mins (2 mins),
4 x 3 mins (90s),
10 mins
3 June 20253x10mins (2min walking recoveries)20 mins (3 mins),
5, 4, 3, 2, 1 min (90s rec)
10 June 202530mins progressive35-40mins progressive
17 June 202512mins, 12mins, 6mins (2min jog recoveries)5-6 x 1m block (recovery round Lake)
24 June 202530 mins continuous15 mins (2 mins),
4 x 3 mins (90s),
10 mins
1 July 20253x10mins (2min walking recoveries)20 mins (3 mins),
5, 4, 3, 2, 1 min (90s rec)
8 July 202530mins progressive35-40mins progressive
15 July 202512mins, 12mins, 6mins (2min jog recoveries)5-6 x 1m block (recovery round Lake)
22 July 202530 mins continuous15 mins (2 mins),
4 x 3 mins (90s),
10 mins
29 July 20253x10mins (2min walking recoveries)20 mins (3 mins),
5, 4, 3, 2, 1 min (90s rec)
5 August 202530mins progressive35-40mins progressive
12 August 202512mins, 12mins, 6mins (2min jog recoveries)5-6 x 1m block (recovery round Lake)
19 August 202530 mins continuous15 mins (2 mins),
4 x 3 mins (90s),
10 mins
26 August 20253x10mins (2min walking recoveries)20 mins (3 mins),
5, 4, 3, 2, 1 min (90s rec)

If you’re in peaking in a marathon training block, it’s usually fine to come and do up to 45mins continuous tempo running instead if that suits you better – just check with the coaches at the start.

Intervals

When: Wednesdays, 7:30pm
Where: Track

This session is focused on general running improvement throughout the year, with a tendency to shift towards general and cross-country training during the winter months, half-marathons in the spring, and 5K events over the summer. In particular we look at club favourites including the Cambridge Half Marathon, and the Cambridge and Cambourne 10k, and the summer and winter inter club series. Whether you’re preparing for these seasonal goals or targeting races from 5K to marathons, this session is designed to help you improve your running and efficiency.

The session includes interval training, typically covering around 5km of effort with additional distance in the warm-up and cool down, but it can easily be adapted to suit your fitness level and specific running goals.

We welcome runners of all paces, whether you’re a new to running or an experienced athlete, the session is structured to accommodate your needs. Taking place on a 400m athletics track, the workout allows flexibility in distance, meaning you can shorten or adjust it as needed. Our coaches are more than happy to assist with any modifications to ensure the session works for you.  As a minimum guide, we would suggest that you are comfortable running 10km at an easy pace; feel free to come to any session to chat to the coaches if you want guidance. 

The session starts at 7:30pm prompt. We ask all runners to run or cycle to the track or have a light jog (at least 10 minutes) before 7:30pm. Typically we will do some mobility and drills before the main session, and a cool down and stretches for an 8:30pm finish.

In the winter months, please come in warm clothes that you can leave by the track during the main session.

DateSession
14 May 2025W Pyramid 800,600,400,600,800,600,400, 600,800. @5k, 3k, 1mile pace, (200m Jog recovery, Static after 600m rep)
21 May 2025400s
Odds and Events
4 Jun 20251000s
4-6 * 1000m @ 5k Pace, 200m slow jog recovery.
11 Jun 20251200m / 400m
3* Set of (1200m, 400m)
18 Jun 2025Mixed miles
1600, 2*800, 4*400
26 Jun 20251 Mile time trial
2 Jul 20251000s
4-6 * 1000m @ 5k Pace, 200m slow jog recovery.
9 Jul 2025Paired 800s
5-7*
16 Jul 20251000m
5k Pace, 200m slow jog recovery. (4-6*)
23 Jul 2025W Pyramid 800,600,400,600,800,600,400,600,800. @5k, 3k, 1mile pace, (200m Jog recovery, Static after 600m rep)
30 Jul 20251200m, 400m
3*
6 Aug 2025Mixed miles
1600, 2*800, 4*400
13 Aug 20251000m
5k Pace, 200m slow jog recovery.
4-6*
20 Aug 2025Sets of 4*400s with reduced recovery
27 Aug 20255-7* Paired 800s
3 Sep 20251200m, 400m
3*
10 Sep 2025Mixed miles
1600, 2*800, 4*400
17 Sep 20251 Mile time trial
24 Sep 2025Sets of 4*400s with reduced recovery

Marathon/HM group and long intervals

When: Thursdays, 7:30pm
Where: Track

These sessions help build speed and running efficiency and are mostly useful to those with some running experience who are targeting endurance races (e.g. 5km to marathon). Each week we have two options, one long session of long intervals, which is suited to those who are currently marathon training (totally around 6km+ of intervals). The other, slightly shorter with shorter intervals (totalling around 5km) is suitable for most other runners. Athletes of all paces are welcome: the sessions are run as laps of a 400m athletics track. These sessions are distance-based rather than time-based, so slower runners might want to shorten the sessions – all of the sessions can be easily adapted like this, and the coaches are very happy to discuss how to modify each one. Please warmup with a jog (at least 10mins) beforehand.

DateA session
(Longer intervals)		B session
(Shorter intervals)
29 May 2025“Cutdowns”
(1200, 1k, 800),
(1200, 1k, 400, 400)		Either 6-7 x 800m
or 800m + 10-12 x 400m
5 June 2025No session: 5k league race
12 June 2025“K reps”
5-6 x 1k reps		“Broken ks”
4 or 5 x (700, 200 float, 300)
19 June 2025Paired 800sPaired 800s
26 June 2025“12s and 8s”
3 x 1200, 3 x 800		1k, 3-4 x 600m + 400m. 1k
3 July 2025No session: 5k league race
10 July 2025“Cutdowns”
(1200, 1k, 800),
(1200, 1k, 400, 400)		Either 6-7 x 800m
or 800m + 10-12 x 400m
17 July 2025No session: 5k league race
24 July 2025“K reps”
5-6 x 1k reps		“Broken ks”
4 or 5 x (700, 200 float, 300)
31 July 2025Paced track 5kPaced track 5k
7 August 2025Paired 800sPaired 800s
14 August 2025No session: 5k league race
21 August 2025“12s and 8s”
3 x 1200, 3 x 800		1k, 3-4 x 600m + 400m. 1k
28 August 2025“Cutdowns”
(1200, 1k, 800),
(1200, 1k, 400, 400)		Either 6-7 x 800m
or 800m + 10-12 x 400m

Hills and trails

When: Thursdays, 6:30pm
Where:

This session is aimed at increasing fitness for all events through hill training and developing skills in cross country racing and fell racing.

Among the sessions offered here are hill reps, intervals, fartleks, continuous trail and hill running and even social runs across beautiful countryside.

This is suitable for those of all paces, as we either run intervals based around a starting point or run a continuous loop so that everyone returns to the start periodically.  Even the fartlek incorporates loop-backs after each cycle to bring the group together again.

Please bring appropriate trail shoes, according to how muddy the terrain is, and in the winter months you will need a good quality head torch. Since there are road crossings you will also need to be wearing hi-viz.

DateLocationSession
22 May 2025Coton3-minute intervals
29 May 2025Magog DownHill reps
5 June 2025No session: 5k league race
12 June 2025Coton800 Wood laps
19 June 2025Magog DownHill reps
26 June 2025CotonFartlek along Hardwick path
3 July 2025No session: 5k league race
10 July 2025Magog DownHill reps
17 July 2025No session: 5k league race
23 July 2025Coton3-minute intervals at Coton Hill
30 July 2025Magog DownHill reps

At Cambridge & Coleridge we want to assure you that you can trust us to look after your data.

We use optional cookies to review analytics that help us to improve our website experience. By clicking accept, you are giving consent for us to do this. You can find out more and manage cookies in our privacy policy.