TRAINING WITH PENARTH AND DINAS RUNNERS
Training Knowledge Base
Please read our Safety Briefing (document below) for group training, particularly relevant for winter sessions.
The Website Calendar detailing the sessions can also be found below, along with the "Session Cards" for our most popular workouts.
**PROSPECTIVE NEW MEMBERS**
Please fill in one of our "Come and Try Us" Forms...we have a duty of care to collect your personal and emergency contact details.
Alternatively, you can send a message to pdrunners@gmail.com
Individual Coaching from Ross
Our mens captain Ross Flanigan completed the ‘Coach in Running Fitness’ course early in 2026. As a qualified coach, Ross is now in a position to offer some informed support to runners and leaders in our club. Here’s what he says:
I enjoy the Club Captain role, and we already have a Head Coach (Nigel Adams) who, among other things, plans and coordinates our Monday sessions. I therefore intend to be a ‘Captain who coaches’, maintaining the captaincy while offering coaching support to individual runners.
For anyone who might be interested in any help from this novice coach, here are a few things I can consider, subject to the volume of requests vs my capacity, capability and availability:
- Training plans for a particular race/target.
- Critique and advise on your typical running schedule.
- Review your running style and form.
- Run together to demonstrate things like intervals, pacing, fartlek etc.
- Pace you in efforts to achieve a goal time at a race or a parkrun.
- Offer insights on kit, nutrition and injury management that have worked for me.
My creds are derived simply from my own progress and achievements since joining P&D in April 2021. I was a fitness jogger who had never really raced, and was running around 22:30 for parkrun. Within P&D, my running has improved immensely. Parkrun is now 18:07, I’m the current (2025) Welsh 5k and Half Marathon Age Group Champion (I’m 58, hard to believe I know!) and I’ve represented Wales in 10k (37:51). I’ve won individual and team golds in regional cross-country. My marathon PB is 2:55, and I’ve completed all of the World Marathon Majors - including 3 Age Group World Championship races - having never run more than a half marathon before joining the club. Several club members have inspired and helped me along the way, now I’m keen to do what I can for others.
Throughout all of this, I’ve managed several old-man injuries, in my knees, back, muscles and ankles. I won’t ever try to tell anyone what they should do when injured, except to consult a professional, but I can happily talk about what has worked for me in case that might help in any way.
Interested? Drop me a line or chat to me at a club session.