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      • Club Committee
      • General Information
      • Club Records
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Penarth and Dinas Runners

Signed in as:

filler@godaddy.com

  • Home
  • About Us
    • Welcome to P & D
    • Club Committee
    • General Information
    • Club Records
    • Club Kit
    • Club Champs Rankings
    • Club Training Information
    • New to Running Course
    • Tenovus Cancer Care
    • Running and Mental Health
    • Ultra Running
    • Triathlon
    • Welsh Blood Service
  • Membership
    • Club Membership
    • Club Constitution
    • Club Notices
    • Conduct and Welfare
  • Races
    • Races organised by P&D
    • Club Championship Races
    • Welsh Castles Relay
    • CF64 Winter Race
    • Porthkerry 5MT
    • Cosmeston Relays
  • News
    • Weekly Roundups
    • In the Spotlight
  • Running Links
    • Running Websites
    • Runners' Wellbeing
    • parkrun

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latest training news

Group Training Knowledge Base

Please read our Safety Briefing 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 

Download PDF

P&D CLUB CALENDAR

Check in here to see what training sessions, social events and races are coming up.


MEMBERS' SIGN-UP FORM FOR JULY 2025

Club Training sessions

This is a list of the most popular sessions organised from our new 2025 base PENARTH ATHLETIC (RUGBY/CRICKET CLUB).

Please note that some of them are not suitable for winter training, due to poor lighting.

A.Dinas Miles (pdf)Download
B.Beach Hill Repeats (pdf)Download
C.Flat Hills on the Seafront (pdf)Download
D.Llandough Hill Repeats (pdf)Download
E.Group Jog Solo Sprint - Old Pens Loop (pdf)Download
F.Cliff Hill Tug of War (pdf)Download
G.Dinas Road Sprints (pdf)Download
H.Cliff Hill Pyramid (pdf)Download
I.Cliff Hill Relay in Pairs (pdf)Download
J.Trem-Y-Bae Sprints (pdf)Download
K.Custom House Hills (pdf)Download
L.Railway Walk Reps (pdf)Download
M.Alexandra Park Loops (pdf)Download
N.Murch Crescent Loops (pdf)Download
O.Cliff Top Sprints (pdf)Download

PENARTH ATHLETIC (CONTINUED)

P.Railway Walk Sprints From The Bottom (pdf)Download
Q.Yacht Club Climbs (pdf)Download
R.Four Hills (pdf)Download
S.Stanwell Crescent Loops (pdf)Download
T.Sully Terrace Loops (pdf)Download
U.GJSS - Stanton Way Loop (pdf)Download
V.Evenlode Sprints - From the Top (pdf)Download
X.Double Sprints near The Paddocks (pdf)Download
Y.Group Tempo Circuit - Around Penarth (pdf)Download
Z.Robinswood Crescent Loops (pdf)Download

Cosmeston Sessions starting at Penarth Athletic

Group Jog Solo Sprint - Cosmeston Back Lake (pdf)Download
Mile Lane Sprint Repeats (pdf)Download
St Marys Well Bay Hills_from Cosmeston (pdf)Download
Tempo Blast Mile Lane and Beyond (pdf)Download
Back Lake Hills (pdf)Download
Caravan Park Sprints (pdf)Download
Race the Relays (pdf)Download
Sully Brook Loops (pdf)Download
Blethyn Loops (pdf)Download
Cogan Plantation Tug of War 3's (pdf)Download
Cogan Woods Hill Circuit (pdf)Download
Lake Loops in Indian File (pdf)Download
Mile Repeats x 3 (pdf)Download
45 - 15 Sprints (pdf)Download

Sessions starting at COGAN LEISURE CENTRE

1. Cogan Hills (pdf)Download
2. Group Jog Solo Speed - Penarth Marina (pdf)Download
3. Cliff Hill Continuous - Lampposts 3-12 (pdf)Download
4. Stanwell Crescent Loops (pdf)Download
5. Sprint Session - Dinas Road (pdf)Download
6. Bay Circuit Indian File in 2’s (pdf)Download
7. Paget Steps Loops (pdf)Download
8. Barrage Tempo Session Individual Effort (pdf)Download
9. Handicap Fartlek Ex. Beach Hill (pdf)Download
10. Dinas Miles (pdf)Download
11. Yacht Club Climbs (pdf)Download
12. Cliff Hill Tug of War (Hill) (pdf)Download
13. Barrage Sprints (pdf)Download
14. Tesco Hill Loop Continuous (pdf)Download
15. St Joseph Mews Steps (pdf)Download

COGAN (CONTINUED)

16. Group Tempo Circuit (pdf)Download
17. Fartlek Bay Circuit (pdf)Download
18. Tempo Blast Penarth Road (pdf)Download
19. Robinswood Crescent (pdf)Download
20. Four Hills (pdf)Download
21. IKEA Tempo Run x 2 (pdf)Download
22. Custom House Hills (pdf)Download
23. Cliff Top Blast (pdf)Download
24. Dan Donovan Sprints (pdf)Download
25. Cardiff Road Sprints (pdf)Download
26. Cliff Hill Relay in Pairs (pdf)Download
27. Barrage Pyramid Sprints (pdf)Download
28. Tesco Hill 2's & 3's (pdf)Download
29. Sully Terrace Loops (pdf)Download
30. Bay Loop Tempo Run - Staggered Start (pdf)Download

COGAN (CONTINUED)

31. Club Handicap (pdf)Download
32. Trem-Y-Bae Sprints (pdf)Download
33. Group Bay Tempo Loop (pdf)Download

Copyright © 2025 Penarth and Dinas Runners - All Rights Reserved.

  • Welcome to P & D
  • Club Committee
  • General Information
  • Club Records
  • Club Kit
  • Club Champs Rankings
  • Club Training Information
  • Running and Mental Health
  • Ultra Running
  • Triathlon
  • Welsh Blood Service
  • Club Membership
  • Club Constitution
  • Club Notices
  • Races organised by P&D
  • Club Championship Races
  • Welsh Castles Relay
  • Weekly Roundups
  • In the Spotlight
  • Running Websites
  • Runners' Wellbeing
  • parkrun
  • Privacy Policy

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