MOTIVATIONAL GROUP RUNS WITH MOTI
There's nothing like a fun group session to motivate and refresh your approach to exercise. And because we're open until 8pm you can use our changing facilities before or after your run. We also provide sports drinks and nutritional snacks for everyone to help them recover after the run.

Both of the run groups here at MOTI are a great chance to enjoy your training in a friendly and enjoyable atmosphere.

SAT 9.30AM Zero to 5K Novice Group Run This walk-to-run workout will aim to get your body moving and turn your gentle stroll around the park into a fat-burning jog!

WED 6.30PM Run for Everyone, Intermediate Group Wednesday training sessions have two groups. A beginners/improvers session that is suitable for total novice runners and those looking to improve their fitness.

The faster intermediate group is led by Nat and involves a steady run of about 50 mins, around the Roath park and lake area. The route is changed on a regular basis. This type of continuous training is an ideal way to improve your fitness, and is suitable for all abilities.

MON 6.30PM Improvers Session Monday evening sessions are aimed at improving fitness using a combination of Interval work and hill repetitions. This sort of training is ideal for improving your aerobic capacity to make those mid-week runs easier and help you progress beyond your training plateau.

Interval training is a great way to break up your mileage and increase fitness by simply employing an active recovery.

Hill repetitions are perfect for building strength and add diversity and an element of speed to your training, which in turn keeps you much sharper and keeps the training fresh.

Last Sunday of the month 9:30AM Trail Run On the last Sunday of every month join the Moti team as we explore the hidden beauty of our Welsh landscape. Meet us at the store at 9.30am or at the confirmed venue at 10am to be back at 11.30am; in time for your roast! Sign up in store or drop us a line at cardiff@mymoti.com

So why not come along...we look forward to seeing you.

WHAT TO WEAR
Spring / summer - water; a pair of running shoes; comfortable run wear,
Autumn - water; if chilly we suggest you wear a long sleeve top,
Winter - water; long sleeve top; windproof jacket or warm second layer; if very cold it might be worth bringing a beanie hat and/or gloves;
Bring a snack with you for after the run, or you can buy a sports nutrition snack in the shop
You are welcome to leave a bag in the shop whilst you are out running.