Towpath Out and Back
The easiest route we run and the one most people start on. Out along the water to the fourth bridge, turn, come back the same way. Nothing to remember and nowhere to get lost.
| Distance | 8.0 km |
|---|---|
| Climb | 24 m |
| Surface | Compacted gravel, one road crossing |
| Lit | First 1.2 km only. We run it in daylight from [set the month]. |
| Bail out | Turn at any bridge. The second is 2.4 km, the third is 3.2 km. |
| Water | Tap at [set your landmark], 4.0 km |
- Meridian Steps, down to the water, turn left with the flow.
- 0.4 km: under the road bridge, stay on the near bank.
- 1.2 km: lights end. Groups close up here and count off.
- 2.4 km: second bridge. Short group turns here for 4.8 km.
- 4.0 km: fourth bridge and the tap. Everyone turns.
- 8.0 km: back up the steps. Sweeper is in by [set the time].
Lockgate Hill Repeats
Two kilometres of warm up, then the same 400 metre rise six times, then a long float home. The climb averages 6 per cent and the descent is the recovery, so we run it at conversation effort.
| Distance | 6.4 km including repeats |
|---|---|
| Climb | 168 m |
| Surface | Road, pavement both sides |
| Lit | Whole route. This is the winter session. |
| Bail out | Drop a repeat any time. The group re-forms at the bottom every lap. |
| Water | Bring a bottle. It waits at the foot of the hill. |
- Lockgate Bridge, north side, by the sign.
- 2.0 km warm up along [set your street] and back.
- Repeat 1 to 6: 400 m up to the postbox, jog down.
- Regroup at the bottom after every repeat. Nobody starts alone.
- Last repeat is optional and half the group skips it.
- 1.2 km float back to the bridge. Stretch on the wall.
River Loop Long Run
The one that makes the week. A full loop of the river with two crossings, a coffee stop at the far end for whoever wants it, and a pass back through the start at 8 km so half distance is a real option.
| Distance | 16.2 km, or 8.1 km at the halfway pass |
|---|---|
| Climb | 96 m |
| Surface | Mixed: pavement, towpath, 1.4 km of park path |
| Lit | Not needed. This one starts in daylight all year. |
| Bail out | 8.1 km at the start, or the [set your bus route] bus from the far bridge. |
| Water | Fountain in [set your park], 6 km and 14 km |
- River gate. Route sheet read out at 07:28, off at 07:30.
- 2.6 km: first crossing, single file over the footbridge.
- 6.0 km: fountain in [set your park]. Ninety seconds, no more.
- 8.1 km: past the start. Half distance stops here, and that is a whole run.
- 11.4 km: second crossing, then the only sustained rise.
- 14.0 km: fountain again, last drink before home.
- 16.2 km: back at the gate. Coffee at [set your cafe] for whoever is staying.
Cement Works Five
A measured 5 km on closed service road, used for time trials on the first Thursday of the month and as a steady run every other week. Flat enough that the splits mean something.
| Distance | 5.0 km measured, 10.0 km with the approach both ways |
|---|---|
| Climb | 18 m |
| Surface | Sealed service road, closed to traffic |
| Lit | Whole loop, and the gate is unlocked from [set the time]. |
| Bail out | The loop passes the gate every 1.25 km. |
| Water | Tap at the gate hut |
- Meridian Steps at 06:10, jog 2.5 km to the works gate.
- Gate: watches on, splits called at every lap.
- Laps 1 to 4, 1.25 km each, anticlockwise.
- Time trial weeks: one lap easy between efforts.
- Jog 2.5 km home together, slowest group sets the pace.
Pick one and we will see you at the start
First run is free and the sweeper will be behind you the whole way.