Hi Coasties,

You might have noticed a change in the names of our weekly run sessions. What were previously called Intermediate and Advanced sessions are now labeled Social, Steady, and Speedy. Why the change you may ask.

We’ve made this update to better reflect the wide range of paces within our club. It’s always nice to see so many new runners so we are always trying to adapt to ensure everyone gets something that suits them.

Rather than focusing on ability levels alone, these new names help everyone find a session that best matches their own pace. This way, we hope to make each run more comfortable, social, and enjoyable—whether you’re out for a chatty jog or pushing your pace a bit more.

Here's a quick guide to the new session categories:

Speedy Pace Pace: 7–10 minute miles (4–6 min/km)

Distance Covered: Up to and over 6 miles in an hour.

This is the ideal group for those aiming for that sub 60 minute 10k and more.

Steady Pace Pace: 10–13 minute miles (6–8 min/km)

Distance Covered: Around 5 miles in an hour.

Great for those who enjoy a solid, consistent pace with some social interaction. Many of you that may love the all ability sessions will naturally see this as you next progression in running. And we’ve seen this with Ems addition to Monday and the feedback has been excellent.

Social Pace Pace: 13–16 minute miles (8–10 min/km)

Distance Covered: Around 4 miles in an hour.

Perfect for relaxed running, walk/run intervals, or simply having a good chat as you go. After all running is to be enjoyed and for most it’s an escape from reality. Or as Carla puts it it’s an excuse to eat cake .

All Abilities: This session remains unchanged and continues to welcome runners of every level. It’s a great place for beginners or those returning from injury.

We hope this helps you choose the session that’s right for you. As always, feel free to speak with your run leaders if you're unsure which group to join—we’re here to support you.

We can’t wait to see you guys out there talking food, pounding pavements, telling us your race experiences, what new shoes you’re buying and also what the goals are.

We as your run leaders love running and we love to see you run too. Thank you for taking the time to read. Any questions we’d be happy to answer them as best we can

The Coastie Team