- Women’s running (Monday)
- Tempo (Tuesday)
- Intervals (Wednesday)
- Long intervals (Thursday)
- Hills and trails (Thursday)
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.
Date | Session |
---|---|
28 Apr 2025 | Storeys Way tri loop |
5 May 2025 | Bank holiday (no session) |
12 May 2025 | Reduced recoveries |
19 May 2025 | Out and back |
26 May 2025 | Bank holiday (no session) |
2 Jun 2025 | Parlauf – West Site |
9 Jun 2025 | Hill sprints – West Site |
16 Jun 2025 | City centre pyramid |
23 Jun 2025 | Reduced recoveries |
30 Jun 2025 | Timed mile |
Tempo
When: Tuesdays, 6:30pm
Where: West Site (by the driveway into the Univ Sports Centre, on Philippa Fawcett Drive)
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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.
Date | Main session (Round a 1km block) | Longer option (Round a 1mi block) |
---|---|---|
27 May 2025 | 30 mins continuous | 15 mins (2 mins), 4 x 3 mins (90s), 10 mins |
3 June 2025 | 3x10mins (2min walking recoveries) | 20 mins (3 mins), 5, 4, 3, 2, 1 min (90s rec) |
10 June 2025 | 30mins progressive | 35-40mins progressive |
17 June 2025 | 12mins, 12mins, 6mins (2min jog recoveries) | 5-6 x 1m block (recovery round Lake) |
24 June 2025 | 30 mins continuous | 15 mins (2 mins), 4 x 3 mins (90s), 10 mins |
1 July 2025 | 3x10mins (2min walking recoveries) | 20 mins (3 mins), 5, 4, 3, 2, 1 min (90s rec) |
8 July 2025 | 30mins progressive | 35-40mins progressive |
15 July 2025 | 12mins, 12mins, 6mins (2min jog recoveries) | 5-6 x 1m block (recovery round Lake) |
22 July 2025 | 30 mins continuous | 15 mins (2 mins), 4 x 3 mins (90s), 10 mins |
29 July 2025 | 3x10mins (2min walking recoveries) | 20 mins (3 mins), 5, 4, 3, 2, 1 min (90s rec) |
5 August 2025 | 30mins progressive | 35-40mins progressive |
12 August 2025 | 12mins, 12mins, 6mins (2min jog recoveries) | 5-6 x 1m block (recovery round Lake) |
19 August 2025 | 30 mins continuous | 15 mins (2 mins), 4 x 3 mins (90s), 10 mins |
26 August 2025 | 3x10mins (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.
Date | Session |
---|---|
14 May 2025 | W Pyramid 800,600,400,600,800,600,400, 600,800. @5k, 3k, 1mile pace, (200m Jog recovery, Static after 600m rep) |
21 May 2025 | 400s Odds and Events |
4 Jun 2025 | 1000s 4-6 * 1000m @ 5k Pace, 200m slow jog recovery. |
11 Jun 2025 | 1200m / 400m 3* Set of (1200m, 400m) |
18 Jun 2025 | Mixed miles 1600, 2*800, 4*400 |
26 Jun 2025 | 1 Mile time trial |
2 Jul 2025 | 1000s 4-6 * 1000m @ 5k Pace, 200m slow jog recovery. |
9 Jul 2025 | Paired 800s 5-7* |
16 Jul 2025 | 1000m 5k Pace, 200m slow jog recovery. (4-6*) |
23 Jul 2025 | W Pyramid 800,600,400,600,800,600,400,600,800. @5k, 3k, 1mile pace, (200m Jog recovery, Static after 600m rep) |
30 Jul 2025 | 1200m, 400m 3* |
6 Aug 2025 | Mixed miles 1600, 2*800, 4*400 |
13 Aug 2025 | 1000m 5k Pace, 200m slow jog recovery. 4-6* |
20 Aug 2025 | Sets of 4*400s with reduced recovery |
27 Aug 2025 | 5-7* Paired 800s |
3 Sep 2025 | 1200m, 400m 3* |
10 Sep 2025 | Mixed miles 1600, 2*800, 4*400 |
17 Sep 2025 | 1 Mile time trial |
24 Sep 2025 | Sets 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.
Date | A 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 2025 | No 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 2025 | Paired 800s | Paired 800s |
26 June 2025 | “12s and 8s” 3 x 1200, 3 x 800 | 1k, 3-4 x 600m + 400m. 1k |
3 July 2025 | No 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 2025 | No 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 2025 | Paced track 5k | Paced track 5k |
7 August 2025 | Paired 800s | Paired 800s |
14 August 2025 | No 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:
- Coton (Opposite Village Hall) pots.racing.punchy
- Magog Down (Charge applies at Gogs carpark) dreamers.release.nail
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.
Date | Location | Session |
---|---|---|
22 May 2025 | Coton | 3-minute intervals |
29 May 2025 | Magog Down | Hill reps |
5 June 2025 | No session: 5k league race | |
12 June 2025 | Coton | 800 Wood laps |
19 June 2025 | Magog Down | Hill reps |
26 June 2025 | Coton | Fartlek along Hardwick path |
3 July 2025 | No session: 5k league race | |
10 July 2025 | Magog Down | Hill reps |
17 July 2025 | No session: 5k league race | |
23 July 2025 | Coton | 3-minute intervals at Coton Hill |
30 July 2025 | Magog Down | Hill reps |
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