Members News Article 1

Posted on February 12, 2021 (February 12, 2021) by admin

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Pont-y-pwl & District Runners

3 weeks ago

Anyone fancy a go?? 1 in 150 chance of getting in? 🤷🏼‍♀️ better odds than the real ballot 😁 ... See MoreSee Less

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Pont-y-pwl & District Runners

3 weeks ago

Today’s the day!! Any luck anyone? ❤️The results of the 2021 Virgin Money London Marathon Ballot will be hitting email inboxes TODAY 📩 They will be going out in waves, so don't worry if a friend receives theirs before you 👊Good luck runners ❤️#LondonMarathon ... See MoreSee Less

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Pont-y-pwl & District Runners

3 weeks ago

For those of you that are not members here is an example of our weekly speed sessions. This week we have 5mile time trials for both the virtual GLCL and WA Road Relays, so the training will be a tuneup session.The session:- 5-10mins jog- 15mins tempo effort - 5mins easy- 2x 2mins hard / 1min jog- 3x 1min hard / 1min jog- 10mins cool down The tempo effort should be slower than your 5mile pace, the 2min efforts close to 5mile pace and the 1min efforts faster than 5mile pace.It would be worth programming it into your watch or writing the session on your hand.Enjoy and good luck with your time trials! ... See MoreSee Less

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Pont-y-pwl & District Runners

4 weeks ago

If you have run with our First Steps group I wonder I’d you would take 5 mins to complete our short survey. Thanks in advance. ... See MoreSee Less

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Pont-y-pwl & District Runners

4 weeks ago

Want to improve your running? Or just mix up your routine?......give our weekly Tuesday speed session a go...... it’s sure get your lungs 🫁 working and those legs🦵 moving!!𝗦𝗣𝗘𝗘𝗗𝗪𝗢𝗥𝗗:➡️ 10-20min warm up➡️ 4 x (6 minutes @ threshold pace / 2min jog recovery)➡️10-20min cool downNote that threshold pace is ‘comfortably hard’, a pace that you could just about maintain for an hour during a race. For most people it’s somewhere between 10k and half marathon pace.𝗙𝗔𝗥𝗧𝗟𝗘𝗞 𝗥𝗨𝗡:➡️15min warm up➡️30min Fartlek ➡️15min cool downFor the Fartlek, do whatever you fancy! Change your pace up as much as you like, just make sure you recover between the faster bursts. Have fun with it and lap your watch after every change of pace for a funky Strava graph.Make sure you have at least one day of easy running or rest between sessions and any long run you do this week. Any questions.....inbox us and one of our friendly Run Leaders with help in out! Let us know how you did and post your run below! #runlikePooler ... See MoreSee Less

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Members News Article 1

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