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Training Plans

209 Events: - a great selection of training plans from London Marathon Winner Mike Gratton

209 Events


Training Plans

10k in 8 Weeks
'Get you Around'
sub 1 hour
sub 45 mins
sub 38 mins.

Half Marathon.

Shorter routes will be offered at each training session, so don't be put off if you think it's too far, or too fast. We offer sessions for everyone. These are a guideline only*.

Beginners are most welcome -you will offered structured training specifically tailored for level of ability.

Unless otherwise stated, all sessions start at Pontypool Active Living Centre (ALC). Mondays at 6.30pm - Tuesday and Thursday at 7pm.



Thursday runs

March 1st
Afon Llywyd 10k’Ish

March 8th

4-5 miles - shorter route option:
Basin, Canal to end of Staton Road, Up past Panteg Hospital. Left down to Pontymoile, Up Blaendare Road to pick up the cycle track. Along cycle track to Merchants Hill. Right, Over to bottom of Hospital Hill, back along Riverside path all the way to the leisure centre.

10 Miles Garndiffaith, climbing steadily for 7 miles to the north of the park then a race back home

March 15th
12miles south of the park, Cwmbran loop

March 22nd
10 Mile Pentwyn this was a favourite in January so rerunning it in the light

March 29th
Steve’s Social Mile (2 mile warm up optional)  then a timed mile…..or so this will be repeated monthly so you can measure any gains from training. Then awell earned pint in the Teazer
Meet at The Teazer pub in new inn 7pm, plenty of parking on Llandegveth Way


Speed work Tuesdays:

6th March - Ray - 1k's x 5 from Leisure Centre to park gates and return 90s static recovery


13th March - Lou- 200's extended warm up for first reps; 6 x 200 progressive intensity 12 x 200 with jog recoveries


20 March - Ray - Kenyan Hills Timed 6m efforts on path to pond 3 sets 2 mins static recovery


27 March - Ceri - Fartlek on parkrun













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