Training
An hour with a trainer by the lake, twelve people on the grass at 6:30, a running group that starts with walking, a pair of friends sharing the hour, a plan every Sunday from Bristol, or a twelve-week programme written for you to do yourself. Each has its own page with what it costs and what happens; the first session of any of them is free.
01
An hour with Gethin or Hanna in Roath Park, built round you: a free first session to find out what you can do and what you want, a twelve-week plan written down, kettlebells, bodyweight, the hills and the lake path, and the other days of the week planned too. For the people who want a person rather than a programme.
£45 an hour, £400 for ten; 45-minute sessions £35; a pair training together £60 an hour (£30 each).
02
Forty-five minutes on the lawns by the lake at 6:30 or 7:30 every morning but Sunday, and 6pm on Tuesday and Thursday: a circuit of strength and conditioning scaled to three levels in the same session, twelve people at most, the same faces most weeks, and the month's programme published on the first. Drop in for £12 or come as often as you like for £59 a month.
£12 a session, ten for £90, or unlimited for £59 a month with no contract.
03
A group for people who cannot run yet and people who can run a bit: a walk-run plan from the first week, two coached sessions a week round the lake and up the Nant Fawr, a 5k in eight weeks and a 10k in sixteen, and a trainer at the back as well as the front. £25 a month, with the plan for the other days, and the parkrun on Saturday as the test.
£25 a month for two coached sessions a week and the plan for the days between.
04
The one-to-one hour with a partner, a friend or a few: a pair for £60 (£30 each), three for £72, four for £80. Same plan, same trainer, same lawn, and the thing that makes most people keep going, which is someone expecting them to be there at 6:30. For couples, friends, parents and teenagers, and workmates.
A pair £60 an hour, three people £72, four £80, split however you like.
05
For the people who moved away, the shift workers, and the ones who want the plan and the accountability without the lawn: a plan for the week every Sunday night, written for the kit and the time you actually have, a check-in message every Sunday, a half-hour video call once a month, and form checks from the videos you send. £79 a month, no contract.
£79 a month, no contract.
06
For the people who will do the work themselves and want it done right: a one-hour assessment of how you move and what you want, a twelve-week plan written for your kit and your diary, a session in the park to learn every exercise in it, and two check-ins at four and eight weeks. £120. Or the assessment alone for £45 if you have a plan and want to know whether it suits you.
£120 for the assessment, the plan, the teaching session and two check-ins.
The free first session
Round the lake, at your pace, about what you want and what has got in the way before. Nobody has ever been asked to do a burpee on a first session.
A few simple things on the grass: a squat to a bench, a hinge, a reach, a single-leg balance, and whatever your knee, back or shoulder says. It tells us where to start.
What we think it will take, which of the six ways fits, and whether you need us at all. Sometimes the answer is the running group and a pair of shoes.
Within two days, on paper: the sessions, the other days, the measure we will check at six and twelve weeks. Nothing to sign and no block to buy.
Weather
The big trees between the promenade and the conservatory keep most of it off, the kit does not mind, and after five minutes neither do you; the rain sessions have the best attendance of the week, which surprised us too. Only lightning, ice on the paths or a red warning cancels, by text an hour before, with the session credited. That is about four days a year.
Tell us what you are after and roughly when you can train, and we reply within the hour between sessions with a time for a free first session: a walk round the lake, a look at how you move, and an honest answer about what it will take. Or just turn up to a bootcamp, the first one is free too.
