Route Suggestions by Bron

  • The Old Railway Track from Cosmeston to Penarth town centre (1 mile)
  • Redlands Road (near back of St Cyres) to Porsche Garage on Penarth Rd (1 mile)
  • Tesco Cogan to Zig Zag Path (x2) (1 Mile)
  • Penarth Recreational Ground (Old Pens or Penarth Rugby club ground) x3 loops around field ( approx 1 mile) 
  • Cosmeston café to the Captain’s Wife to Crazy Golf Course on Cliff Top
  • The Crazy Golf course to Lavernock 
  • Redlands RD to Dinas Powys Common ( approximately 3 Miles), via Cardiff RD, Flat route apart from those Dinas Hills. 
  • Redlands RD – Penarth Marina to Penarth Seafront (approx 4 miles) 
  • Llandough Hospital hill to Cardiff City stadium – back up Penarth RD (6 miles). 
  • Dinas Road- Back of Cosmeston – circuit of Cosmeston (3 miles). 
  • Penarth RD-cross road- turn right on to Ely Trail – Grangemoor – Cardiff bay Retail park and return to Terra Nova Tesco via Pont y Werin Bridge (2 miles) 
  • Cardiff Bay Barrage – Across the Bay- Back over fly over – Back to Terra Nova Way (6miles) 
  • Cosmeston- run to the Spar, opposite Funeral Home- keep running straight- turn right to the Crazy golf course. (5 miles) 
  • Cosmeston Park Run route (3miles)
  • Tesco Terra Nova way – past Oystercatcher- up zig zag- head towards town centre, go down beach hill, Penarth Pier, run along the esplanade, up yacht club hill, keep running straight past the old sailors cottages, old watchhouse, keep heading straight until you run past the old railway line, keep going straight.  (5 miles). 
  • Tesco Terra nova to Steep St – hill practice 
  • Redlands RD, Cardiff RD, cross past MERRIER HARRIER, Run straight past Porsche Garage, arrive on Penarth RD, Past Grangetown Station, Riverside, Cardiff Bay trail, Continue to yacht club, arrive at flyover, back of Morrisons, International Pool, Across Pont Y Werin Bridge… (7miles) 
  • Cosmeston to Sully rugby club- nice and flat ☺ 
  • Ely Trail 
  • Penarth Library, town centre, Albert Rd, down Custom house hill, through marina flats, past Tesco, up hill cross, Barons Court, straight ahead, End of Penarth RD, Turn Left via Cardiff City Stadium, keep going straight, until you arrive at end of the rd, turn right, underneath bridge, past Ninian Park Station, turn right, through Canton, keep going straight, arrive at Cardiff Castle, Bute park, Sophia gardens run back through Cardiff outdoor market, Millennium stadium, back of Cardiff central station, Cardiff Bay trail, custom house hill, Penarth town centre, arrive back at Penarth Library. (9miles). 
  • Intervals- Cliff Hill using lamp posts, they are numbered which may help count how many you have done.
  •  For a more intense version of this, run halfway up Cliff Hill then run up yacht club hill, do five reps of this.

Fartlek: Swedish for “speed play       https://www.trainingpeaks.com/blog/fartlek-workout-101/

 Side-to-Side Skip, Carioca, or Grapevine, A-Skip, B-Skip, Butt Kicks, High Knees, Straight Leg Run, Ankling

 https://www.trainingpeaks.com/blog/drills-for-proper-running-form

Cold Weather: Warming up indoors

Star jumps for 1 min, rest 1 min, 1 min jogging on the spot, rest 1 min, sideways leg swings, rest 1 min, 10 secs sprint on the spot, jog 10 secs.

This should help when getting out into the cold air

The 5-Minute Pre-run Warm-up That Helps Ease Soreness

https://www.runnersworld.com/training/a20865088/pre-run-warmup/

 The Complete Guide to Stretching for Runners

https://www.runnersworld.com/uk/health/a760484/the-rw-complete-guide-to-stretching-for-runners/

  Joe Wicks HIIT workout on You Tube you can do indoors when it’s too icy outside.  https://www.youtube.com/watch?v=8ortypveAL0

Cold Weather: Warming up indoors

Star jumps for 1 min, rest 1 min, 1 min jogging on the spot, rest 1 min, sideways leg swings, rest 1 min, 10 secs sprint on the spot, jog 10 secs.

This should help when getting out into the cold air

 Your own Home Gym

Walk or run up and down stairs for 1 min, do press-ups for 15 secs, walk for 1 min, do crunches for 30 secs, walk for 1 min, lift hand weights (could be small fruit or veg tins) for 30 secs, walk 1 min.  Repeat the circuit as time allows