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    • 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
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      • Races organised by P&D
      • Club Championship Races
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      • CF64 Winter Race
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      • Cosmeston Relays
    • News
      • Weekly Roundups
      • In the Spotlight
    • Running Links
      • Running Websites
      • Runners' Wellbeing
      • parkrun
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 new Safety Briefing for group training, as we move towards 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

Wednesday Night track

We sometimes organise track Weds evening sessions at Cardiff International Stadium in Leckwith. Unfortunately there is limited track availability at the moment (Spring 2025), so we've created a "non-track" rep session on Weds evenings. Please see the calendar (below) for details nearer the time.

Typical WEDS NIGHT Session

We try to make our track workouts interesting and varied. Typically, Run Leader Simon Williamson will devise a session based on time intervals, to accommodate all abilities, with the recoveries a chance to all gather together again. "2-4-6-8 Motorway" featured on Youtube was such a session!

P&D CLUB CALENDAR

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


MEMBERS' SIGN-UP FORM FOR MAY 2025

Club Training sessions

This is a list of the most popular sessions organised in Penarth.

**NEW FOR FEBRUARY 2025, WE WILL MEET AT PENARTH ATHLETIC RFC AT 18:20 ON MONDAYS**

(Session Cards refer to Old Pens, but now start on the opposite side of Lavernock Rd, at Penarth Athletic)

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

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
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
31. Club Handicap (pdf)Download
32. Trem-Y-Bae Sprints (pdf)Download
33. Group Bay Tempo Loop (pdf)Download
A.Dinas Miles (Old Pens) (pdf)Download
B.Beach Hill Repeats (Old Pens) (pdf)Download
C.Flat Hills on the Seafront (Old Pens) (pdf)Download
D.Llandough Hill Repeats (Old Pens) (pdf)Download
E.Group Jog Solo Sprint - Old Pens Loop (pdf)Download
F.Cliff Hill Tug of War (Old Pens) (pdf)Download
G.Dinas Road Sprints (Old Pens) (pdf)Download
H.Cliff Hill Pyramid (Old Pens) (pdf)Download
I.Cliff Hill Relay in Pairs (Old Pens) (pdf)Download
J.Trem-Y-Bae Sprints (Old Pens) (pdf)Download
K.Custom House Hills (Old Pens) (pdf)Download
L.Railway Walk Reps (Old Pens) (pdf)Download
M.Alexandra Park Loops (Old Pens) (pdf)Download
N.Murch Crescent Loops (Old Pens) (pdf)Download
O.Cliff Top Sprints (Old Pens) (pdf)Download
P.Railway Walk Sprints From The Bottom (pdf)Download
Q.Yacht Club Climbs (Old Pens) (pdf)Download
34. Leckwith Hill Repeats (FROM COGAN) (pdf)Download
R.Four Hills (Old Pens) (pdf)Download
S.Stanwell Crescent Loops (Old Pens) (pdf)Download
T.Sully Terrace Loops (Old Pens) (pdf)Download
U.GJSS - Stanton Way Loop (Old Pens) (pdf)Download
V.Evenlode Sprints - From the Top (Old Pens) (pdf)Download
X.Double Sprints near The Paddocks (Old Pens) (pdf)Download
Y.Group Tempo Circuit - Around Penarth (Old Pens) (pdf)Download
Z.Robinswood Crescent Loops (Old Pens) (pdf)Download

Cosmeston Sessions starting at Penarth Athletic

Mile Lane Sprint Repeats (pdf)Download
Blethyn Loops from Old Pens (pdf)Download
Group Jog Solo Sprint - Cosmeston Back Lake (pdf)Download
Cogan Plantation Tug of War 3's (pdf)Download
Mile Repeats x 3 (pdf)Download
Sully Brook Loops (pdf)Download
St Marys Well Bay Hills (pdf)Download
Cogan Woods Hill Circuit (pdf)Download
Lake Loops in Indian File (pdf)Download
Tempo Blast Mile Lane and Beyond (pdf)Download
Back Lake Hills (pdf)Download
Mile Lane Sprint Repeats (Top End) (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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