| Women’s running | Mondays 6:20pm Meet at Wilberforce Rd track |
| Tempo | Tuesdays 6:30pm, Meet on West Site (see below) |
| Intervals | Wednesdays 7:30pm Wilberforce Rd track |
| Marathon / HM group and long intervals | Thursdays 7:30pm Wilberforce Rd track |
Women’s running
Mondays, 6:20pm, meet at Wilberforce Road 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 |
|---|---|
| 3 Feb 2025 | Parlauf – West Site |
| 10 Feb 2025 | Doctor’s surgery loop |
| 17 Feb 2025 | Hill sprints – West Site |
| 24 Feb 2025 | City centre pyramid |
| 3 Mar 2025 | Trains |
| 10 Mar 2025 | Doctor’s surgery loop |
| 17 Mar 2025 | Parlauf – West Site |
| 24 Mar 2025 | Reduced recoveries |
| 31 Mar 2025 | Trains |
| 7 Apr 2025 | Out and back – Lammas Land |
| 14 Apr 2025 | Hill sprints – West Site |
Tempo
Tuesdays, 6:30pm, meet at West Site by the driveway into the Univ Sports Centre, on Philippa Fawcett Drive (what3words location ///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.
Upcoming sessions
| Date | Main session (Round a 1km block) | Longer option (Round a 1mi block) |
|---|---|---|
| 15 Apr 2025 | 30mins progressive | 35-45mins progressive |
| 22 Apr 2025 | 12mins, 12mins, 6mins (2min jog recoveries) | 12mins, 10, 8, 6mins (2mins jog recoveries) |
| 29 Apr 2025 | 30 mins continuous | 35-40mins continuous, 2x5mins (with 2min recoveries) |
| 6 May 2025 | 3x10mins (2min walking recoveries) | 3x12mins (2min jog recoveries) |
| 13 May 2025 | 30mins progressive | 35-45mins progressive |
| 20 May 2025 | 12mins, 12mins, 6mins (2min jog recoveries) | 12mins, 10, 8, 6mins (2mins jog recoveries) |
| 27 May 2025 | 30 mins continuous | 35-40mins continuous, 2x5mins (with 2min recoveries) |
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
Wednesdays, 7:30pm, running on the track at Wilberforce Road.
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 |
|---|---|
| 19 March 2025 | 3-4 x (4x400m), with reducing recoveries |
| 26 March 2025 | Cutdowns: 2-3x (1000m, 600m, 200m) |
| 2 April 2025 | 1600m, 5-8x400m, 1600m |
| 9 April 2025 | Timed session: 4-5 x 5mins |
| 16 April 2025 | 5-7 x 500m push/300m easy |
| 23 April 2025 | 3-4 x (4x400m), with reducing recoveries |
Marathon/HM group and long intervals
Thursdays, 7:30pm, running on the track at Wilberforce Road.
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.
Upcoming sessions
| Date | A session (Longer intervals) | B session (Shorter intervals) |
|---|---|---|
| 17 Apr 2025 | “Broken miles” 2 x (1600, 1000, 600) | “Broken miles” 3 x (1k, 600) |
| 24 Apr 2025 | No session: 5k league race | |
| 1 May 2025 | “K reps” 5-6 x 1k reps | “Broken ks” 4 or 5 x (700, 200 float, 300) |
| 8 May 2025 | No session: 5k league race | |
| 15 May 2025 | Paired 800s | Paired 800s |
| 22 May 2025 | “12s and 8s” 3 x 1200, 3 x 800 | 1k, 3-4 x 600m + 400m. 1k |
| 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 | “K reps” 5-6 x 1k reps | “Broken ks” 4 or 5 x (700, 200 float, 300) |
| 19 June | Paired 800s | Paired 800s |
| 26 June | “12s and 8s” 3 x 1200, 3 x 800 | 1k, 3-4 x 600m + 400m. 1k |
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