Weekly Structure

Our Typical Training Week

Our club sessions are planned to improve runners of all standards, but are most beneficial for those who can run 5k continuously. We arrange for runners of similar ability to run together in Training Groups.

The weekly sessions include tempo runs to improve speed endurance, interval sessions to improve speed & strength and long runs for endurance. These are described below.

For specific information on the next training sessions, visit our Event Calendar.

Tuesday - Medium Pace (Tempo) Training Run
Typical Distance 8K to 10K
In the winter, we meet at the front of Riverfront Theatre in the lower car park & in the summer we meet at the 14 Locks Visitor Centre, both at 6:30pm. These are runs of 5 - 6 miles at a sustainable pace. They are roughly handicapped to get the most out of everyone & for safety/security of slower runners. 

Rough handicap start times are:
Group 6 - 6:35pm, Group 5 - 6:40pm, Group 4 - 6:45pm, Group 3 - 6:50pm, Group 2 - 6:55pm, Group 1/0 - 7:00pm

Wednesday - Interval Training
Typical Distance 5K to 12K (depends on session)

We meet at the Tennis Centre in Newport International Sports Village (NISV) at 6:30pm. These are coached sessions in training groups. 

Interval training can be on the running track, on hills, grass or on road, according to the time of year and the objective of the session. Members are split into ability groups before the session to ensure you are coached to the right level. These sessions challenge runners to run faster over shorter distances and are the most popular session of the week. 

Thursday (usually Autumn/Winter) - Indoor Physical Training

This fun session with our fully qualified coach Ruth develops strength & flexibility and is a recommended part of Autumn/Winter training. It's normally held at 7:30pm at the Newport Velodrome (on a 5-aside football pitch, inside the bike track).

Thursday (usually Spring/Summer) - Trail Run 
Typical Distance 10K to 12K

Off road run on trail and forest tracks, meeting at 6:30pm for a 6 to 8 mile run. Venues vary, so check the training calendar. Generally hilly, and the weather can vary throughout the run, so come prepared. Trail shoes are advisory, especially if the preceeding days have been wet. We don't recommend new members making this their first run unless they consider themselves capable of off road running.

Friday -  6@6

This is an easy paced run of approximately 6 miles at 6pm from Newport Centre. There's lots of regrouping and nobody gets left behind. A great way to unwind if you've had a stressful week!

Saturday -  parkrun

Distance - 5K 

Newport & Riverfront parkruns are our local events, frequented by & staged by many of our club members. As every other parkrun, they take place at 9:00am every Saturday. 

Many runners use this as a weekly time trial & some just use it as a social. It's free to register and participate. 

Sunday - Long Slow Run
Typical Distance - 10k upwards

On a Sunday, we meet at NISV Tennis Centre. Runners are organised into different groups and distances start from 6 miles. Usually there's a group running more than 10 miles and this distance increases for those training for marathons. 

We have a range of routes and distances depending on what everyone is training for. We run in groups and stop & regroup if anyone falls behind. All routes are quite scenic and keep away from busy roads. Various topics are discussed en route and before you know it you are back!


Lliswerry Runners and Newport & East Wales Triathlon (NEWT) are in a great partnership together!

Cross training (bike and swim) is now widely recognised to have health (injury avoidance) & performance benefits for runners. Most running magazines contain Triathlon sections. What's more there's some great events for beginners.

Lliswerry Runners is fortunate in having as members the leaders of top Welsh Tri club. This has allowed us to offer membership to NEWT for Lliswerry Runners at a discounted rate.

This entitles you to join NEWT Monday track session (free) and Tuesday and Thursday swimming sessions with expert instruction (charges apply to cover facility hire).

Ask our Membership Secretary for details.

Or see the NEWT website for further information...