Is That Spring In The Air??

Pont-y-pwl  and District Runners
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Pont-y-pwl  and District Runners
Home
The Club
  • About Us
  • Club Award Winners 2024
  • Club Awards
  • Club Captains
  • Club Records
  • Coaches & Leaders
  • Committee & Officers
  • Membership
Our Sessions
  • Couch to 5K
  • First Steps
  • Freewheelers
  • Juniors
Our Races
  • Blaenavon RunFest25
  • Blaenavon Heritage 5 Mile
  • Coity
  • Sprint Relays
  • Steam Bunny
News
Members Area
  • Club Championships 2025
  • Club Champs '25 Standings
  • Club Champ Race Results
  • Club Championship 2024
  • Club Shop
  • Committee Minutes
  • Policies
  • Social Events
  • Up Coming Events
Training
  • Training Plan
  • Coaching Hints and Tips
  • Club Training Routes
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    • About Us
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    • Couch to 5K
    • First Steps
    • Freewheelers
    • Juniors
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    • Blaenavon Heritage 5 Mile
    • Coity
    • Sprint Relays
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    • Training Plan
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  • Home
  • The Club
    • About Us
    • Club Award Winners 2024
    • Club Awards
    • Club Captains
    • Club Records
    • Coaches & Leaders
    • Committee & Officers
    • Membership
  • Our Sessions
    • Couch to 5K
    • First Steps
    • Freewheelers
    • Juniors
  • Our Races
    • Blaenavon RunFest25
    • Blaenavon Heritage 5 Mile
    • Coity
    • Sprint Relays
    • Steam Bunny
  • News
  • Members Area
    • Club Championships 2025
    • Club Champs '25 Standings
    • Club Champ Race Results
    • Club Championship 2024
    • Club Shop
    • Committee Minutes
    • Policies
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    • Up Coming Events
  • Training
    • Training Plan
    • Coaching Hints and Tips
    • Club Training Routes

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First Steps

Our free introductory running group

Structured training programmes to suit complete beginners, taking them up to 4 miles in a relaxed and informal introduction/return to running.


We set up First Steps in 2013 – to introduce others to the sport that we are so passionate about.


Over the years, with the help of Torfaen Sports Development and Sport Wales, we have developed many members to become qualified confident Leaders. These Leaders are dedicated and committed people, who help others to reach their running related goals. The group is always free of charge and welcomes anyone over the age of 12 years who would like to start or return to running

The format of the Group is set up so that anyone can join in, at any time. It doesn’t matter if you miss a week or two, you can dip in and out as you need to – we are always there to help you.


We have 4 Groups to take you from Couch Potato to Runner Bean.


Once you are confident that you can run 4 miles you are welcome to join the additional improvers group that meets every Monday and Wednesday to run distances between 4 & 5 Miles.


When & Where

Every Monday & Wednesday at 6.30pm
We meet at Pontypool Active Living Centre, Pontypool Park. 


Visit our Firststeps Facebook page here

First Steps Training Plan March

Group 1

Group 1

Group 1

Not Running to Conquering That First Mile

  Who is it for:

Those completely new to running and/or those coming back from long term injury/layoff

Aim of group:

To successfully introduce running in a safe and enjoyable manner

To demonstrate good practice

To Keep participants motivated to progress

Typical Session:

Warm up

Dynamic stretches

Jog walk Jog 1Mile

Warm down – static stretches


Group 2

Group 1

Group 1

1 to 2 Miles - Mile to Miles!  

Who is it for: 

Anyone who can now comfortably run 1 mile without walking

Aim of group:

Build confidence

Improve stamina

Improve fitness

To keep participants motivated to progress

Typical Session:

Warm up

Dynamic stretches

Jog walk Jog 1-2 miles

Warm down – static stretches

Group 3

Group 3

Group 3

2  to 3 Miles and that elusive Parkrun

  Who is it for: 

Anyone who can now comfortably run 2 mile without walking

Aim of group:

Continue building confidence

Improve stamina and endurance

Improve fitness and strength

To keep participants motivated to progress

Typical Session:

Warm up

Dynamic stretches

Jog walk Jog 2-3 Miles

Warm down – static stretches


Group 4

Group 3

Group 3

3 to 4 Miles getting dead good at this now!  

Who is it for:

Anyone who can now comfortably run 3 mile without walking

Aim of group:

Continue building confidence

Improve stamina and endurance

Improve fitness and strength

To keep participants motivated to progress

Identify future leaders club runners

Typical Session:

Warm up

Dynamic stretches

Jog - walk if necessary 3-4 miles

Warm down – static stretches

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