Carryduff Running Club (CRC) is committed to supporting runners of all abilities, whether you’re just starting out or training for elite-level competition. To ensure inclusivity and flexibility, we’ve adopted a colour‐coding system to categorise our activities. This categorisation is to avoid subjective terms like “fast” or “slow” or “easy” as these can vary greatly between individuals and evolve over time as fitness levels or as individual goals change.
By using a colour scale for runs, we aim to help our members:
- Find suitable training groups and individuals at the same ability.
- Help identify which sessions in Spond match your current pace.
- Coordinate unofficial runs with others at a similar level.
It’s also important to recognise that many CRC runners often vary their speed based on their goals or needs. For example, a runner who is capable of elite speeds may intentionally run at a much slower pace for recovery, endurance building, or just for socialising!. Don’t assume that someone who can run fast always wants or needs to. Most people do not run at our individual full speed on every run!
Purpose of the Colour‐Coding System
We have introduced a colour coding system for runs to provide the following benefits, aligned to club goals.
- Clarity – The colour scale provides a quick, clear way to understand the pace range of any session or run.
- Organisation – Official runs in Spond specify the colour(s) targeted, making it easy to determine whether a session suits your goals for that day.
- Inclusivity – From beginner joggers to advanced runners, we want to help everyone to find their place.
Colour Codes & Pace Ranges
Note: These ranges serve as guidelines for typical training pace, not your peak race speed. The descriptions purposely do not use terms such as ‘threshold‘* run or ‘tempo‘** run because for one person a tempo run may be a green run, and for another person a tempo run may be a blue run.
* – A threshold run is a training session where you run at a pace that’s just below your lactate threshold, usually in shorter intervals with periods of recovery.
** – A tempo run is where you run at a challenging but sustainable pace for a sustained period of time.
Official Runs via Spond
All official CRC sessions are listed in the Spond app and are led by a coach who is at least LiRF trained. Each listing includes:
- Date, Time, Location and Distance
- The colour(s) targeted by the session (e.g., White–Green or Pink–Black).
While each session is aimed at specific colour ranges, runners of other speeds may often attend. We will always attempt to allocate a designated tail runner to ensure no one is left behind. If a tail runner isn’t available, we will request volunteers via comments on the Spond activity in advance.
When we have a tail runner, even if the stated colour doesn’t match your exact pace, you are encouraged to attend. Sessions are flexible, and adjustments can often be made on the day.
Unofficial Runs via WhatsApp
Members can organise additional runs using the club WhatsApp group. A separate WhatsApp group linked to the CRC WhatsApp community, exclusively for arranging runs will also be available for members joining or renewing for the 2025/2026 season, allowing a more streamlined way to communicate and coordinate suitable runs that suit schedules with other CRC members.
When posting an unofficial run, we recommend a short, informal message that includes:
- Run range (e.g., White/Yellow/Green).
- Date and Time.
- Distance.
- Start location.
- Intended route.
Please Note: Unofficial runs are undertaken at each individual’s own risk. CRC facilitates communication among members but does not assume any responsibility for these events which are not covered via our group public liability insurance.
Club Run Classification
The table below lists an approximate classification for each of the club runs. In practice this will vary week by week so please check Spond for the forthcoming weeks activities.
| Day | Description | Start Location | Run Classification |
| Monday | 6.30pm Lough Moss 5km, 6.5km or 8km at a variety of paces. | Lough Moss Leisure Centre | White / Yellow / Green / Brown |
| Tuesday | 6:20pm Speed / Interval session for advanced runners. | Knockbracken Hall or Graham House (Knockbracken Healthcare Park) | Blue / Pink / Black |
| Tuesday | 6:30pm Easy pace run with options between 3.5km and 5km. | Lough Moss Leisure Centre | Silver / White / Yellow |
| Wednesday | 6:30pm Speed / Interval session for improving runners. | Knockbracken Hall or Graham House (Knockbracken Healthcare Park) | Green / Brown / Blue |
| Thursday | 6:25pm Multi Choice | Ormeau Ozone across Ormeau Embankment | TBD |
| Friday | 6:30am Rise and Shine Tempo run. | Varies each week – e.g. Eight South, Hydebank | Green / Brown / Blue |
| Saturday | The club supports the parkrun each week. | Knockbracken Reservoir | All abilities! |
| Sunday | 5-20k with 2 start times 8.30am or 9.30am. | Lockkeepers Inn along the tow path | TBD |
| Saturday / Sunday | Many groups also complete a variety of unofficial ‘long’ runs at different times across the weekend aligned to shared training plans. | Varies | Varies |
Feedback
The colour coding system is designed to provide clarity, inclusivity, and flexibility, ensuring that all members of Carryduff Running Club feel supported and inspired as they work toward their personal running goals.
As your fitness evolves, you may find yourself naturally transitioning between colour ranges. This is a common experience—often happening so gradually that you may not even notice it! Similarly, if you’re on the boundary between two colours, there’s no need to stress. Simply choose the range that feels most appropriate for your current level or goals.
We’re always open to improving this system and welcome feedback from members and we may revise this on an ongoing basis. If you have suggestions for refining the colour ranges or enhancing communication about runs, please share them with the CRC committee or coaches.