Situated five miles off the Cardiff coast, this small but significant isle is a unique local nature reserve with Site of Special Scientific Interest status.

Funds raised from completing the half marathon’s Team Challenge on Sunday 6 October will go towards various projects to help protect Flat Holm's wildlife and heritage. These include vital nature conservation, maintenance of historic buildings and training volunteers.

The Flat Holm Society is a registered charity committed to supporting the island through its dedicated volunteer team.

Ellie Jones, Sarah Magor, Sarah Morgan, Simon Parker and Julie Ross will be taking on the Flat Holm team challenge. Let's find out more about them...

- WHAT'S YOUR DAY JOB?

Ellie: Marketing Assistant/Corporate Apprentice, Cardiff Harbour Authority and Cardiff Council.

Sarah Magor: Facility Manager, SMS Energy Services Cardiff.

Sarah Morgan: Community Engagement Officer, Flat Holm. That means I get paid to talk about Flat Holm to anyone who’ll listen!

Simon: Flat Holm Island Warden.

Julie: Shorebird Warden for Natural England, Lindisfarne Nature Reserve.

- TELL US A SURPRISING FACT ABOUT YOURSELF.

Ellie: I completed a skydive and bungee jump when I travelled to Australia and New Zealand.

Sarah Magor: I’m an avid mountain walker creator and organiser of the Out of Towns walking group in Cwmbran.

Sarah Morgan: As well as running, I also compete in Muay Thai with Celtic Pride Martial Arts gym in Abertillery.

Simon: I’ve walked from Mexico to Canada.

Julie: I once observed a snail with David Attenborough in an alleyway in Richmond.

- WHEN AND WHY DID YOU FIRST START RUNNING?

Ellie: I used to run a little in school, but I have done bits of running on and off since. Mainly to keep fit and because I love being outdoors.

Sarah Magor: I ran the Welsh coastal path in 2018.

Sarah Morgan: I started long distance running with my dad when I was a teenager. As a teen, I played rugby and ran to keep fit for training. My dad has run for years and played rugby for years too. It was a point of pride when I first started to outrun my dad in training. I stopped running when I had pneumonia in my second year of university, but started again in 2019 during the first COVID lockdown.

Simon: Primary school – I realised I could stay in bed for an extra 10 minutes if I ran to school and that is winning in my opinion.

Julie: When I was a kid, I joined an athletics club – I like the feeling of fast aerobic exercise.

- WHERE DO YOU LIKE TO GO ON TRAINING RUNS?

Ellie: I love running around the Barrage and the Marina in Cardiff Bay. It’s so beautiful next to the water. I grew up in a small town in the country – running in the countryside is just amazing!

Sarah Magor: I run through country lanes sometimes on a circular route, but my favourite is to run to a destination and catch the train home from a long run.

Sarah Morgan: I like to go running on holiday. If I can run past some beautiful scenery and finish with a swim in the sea, that’s my ideal run.

Simon: Mountains, woods or mountains and woods.

Julie: Anywhere in nature.

- WHAT DO YOU THINK ABOUT WHEN YOU'RE RUNNING?

Ellie: If I’m honest at the moment… how many more miles? Why am I so unfit? Don’t fall over! Why is this so hard? Why did I think I could complete a half marathon? Hopefully this will get better as time goes on, haha! But I do love being out in nature.

Sarah Magor: I think about the beauty of Wales – how lucky I am to live so close to the wonderful mountains and coastlines. My mind is free, my body is strong and I feel motivated and at peace.

Sarah Morgan: Sometimes a run is good for clearing my mind or for thinking through a problem. I like to have a chat on runs though. It’s a great time to have an uninterrupted gossip session.

Simon: I try not to think, just enjoy the views and zen out!

Julie: Not much at all, other than keeping a good posture to avoid injury.

- WHAT DO YOU LIKE TO LISTEN TO WHEN YOU'RE RUNNING?

Ellie: Something fun that’s going to motivate me!

Sarah Magor: Wildlife.

Sarah Morgan: I go back and forth on if I prefer to listen to music or podcasts. If I’m on a quiet trail I like to sing along to things… and dance…

Simon: Some electro chill, NYM or podcasts about worldly things/travel.

Julie: Usually nothing.

- HOW DO YOU PREPARE FOR A LONG RUN?

Ellie: I don’t, maybe that’s the problem! I just run, haha!

Sarah Magor: With a good stretch, planning my route and aiming for weekend mornings when my strength is up. Morning running is my best time.

Sarah Morgan: I like to queue up my favourite playlist or an interesting podcast, drink lots of water and do a warmup walk.

Simon: Do some yoga, drink some water, get some tunes on.

Julie: Running the distance and yoga.

- HOW DO YOU REWARD YOURSELF AFTER A LONG RUN?

Ellie: My go to is usually pasta – plenty of carbs!

Sarah Magor: With my favourite coffee, fruit and food in a nice location.

Sarah Morgan: I have a proud tradition of eating until I feel sick after the Cardiff Half. My greatest achievement was burgers, followed by Welsh cake-flavoured ice cream and Welsh cakes.

Simon: Siesta…

Julie: Swimming or good food.

- HAVE YOU RUN THE CARDIFF HALF BEFORE?

Ellie: No, never!

Sarah Morgan: This will be my fifth time.

Simon: Nope, looking forward to seeing the big city!

Julie: No.

- WHAT ARE YOUR TOP TIPS FOR RUNNING A HALF MARATHON?

Ellie: I have none at the moment as this is my first time, but if anyone has any, that would be amazing!

Sarah Morgan: 1) Don’t do it on your own, it’s boring.

2) Get a lift home. Driving home after a half marathon is terrible.

3) Invite your people to come and cheer you on and celebrate afterwards.

4) Book a table because Cardiff is BUSY on Half Marathon days.

Simon: Just walk everywhere instead of driving, you’ll soon get mileage in and don’t stress about it.

Julie: Train and have fun – don’t worry about speed or times, be kind to yourself.

- WHAT'S YOUR GREATEST RUNNING ACHIEVEMENT?

Ellie: Hopefully this if I make it to the finish line!

Sarah Magor: Completing the Welsh coastal path.

Sarah Morgan: Running Newport 10K in 56 minutes. My dad was waiting for me at the finish line and seeing his face when I came in under an hour and smashed my target meant the world.

Simon: Finishing 2nd in a 24 hour Ultra Marathon.

Julie: Sprinting the 100 metres in 13.9 seconds as a kid, beating everyone else.

- YOU'RE RUNNING THE CARDIFF HALF FOR THE FLAT HOLM SOCIETY CHARITY – WHAT DOES THE ISLAND MEAN TO YOU?

Ellie: Although I’ve only been working here for a few months, Flat Holm has become a big part of my job, and I feel so lucky that I get to promote it. It’s such a beautiful island and something we are so lucky to have so close to Cardiff.

Sarah Magor: Running for the Flat Holm Society means so much to me. It’s raising awareness of the beauty and history of our Welsh heritage and a nature reserve that deserves more and should not be forgotten. I’m proud to be part of this event and it’s very close to my heart.

Sarah Morgan: I’ve worked on the Flat Holm Project for less than a year and the island is already one of my favourite places in the whole world. You can ask anyone who has been to Flat Holm, it’s a special experience. The friends you make, the experiences you have and the things you learn will stay with you forever.

Simon: It’s a place to find peace in an increasingly noisy world.

Julie: The island means so much to me that I can't really put it into brief words! I spent a year volunteering on the island and it became my home. I fell in love with the way of life, the nature, the wildlife, the ocean and the people. It reminded me of how I wish to live and it gave me peace and perspective. I will never forget it as long as I live and have made wonderful friends :)

- WHAT DIFFERENCE WILL THE FUNDS RAISED MAKE TO THE ISLAND?

Ellie: To help maintain the island and keep it running so more people can see the beauty that is Flat Holm.

Sarah Magor: I’d love to see the preservation of buildings before they’re lost.

Sarah Morgan: With the support of donations, we can keep doing all that we do on Flat Holm to preserve the incredible history and wildlife of the island. Flat Holm is a tiny island (half a mile wide and long!), but it is jam packed with heritage and an important part of Wales, our culture, and our story. We are so privileged on Flat Holm to also have fantastic wildlife, such as amber or red listed lesser black-backed gulls, herring gulls and great black-backed gulls. Donations also help us share our island with communities in Cardiff.

Simon: Every penny will be huge, the island is in desperate need of investment and it will really help us to preserve it for people to enjoy.

Julie: Better equipment, tools, tractor and so on, and to fix up stuff to keep it running. Generally, the island and its dedicated team of warden and volunteers will benefit if funds are improved. Also, the wildlife needs it so it’ll benefit from the island thriving.

- WHAT'S THE BEST THING ABOUT RUNNING AS PART OF A TEAM?

Ellie: It’s great to have company and some support when you’re running.

Sarah Magor: To share a great experience and memories, and motivate each other.

Sarah Morgan: Sometimes it’s difficult to find the motivation to train, and having your teammates to support you and keep you going is everything. One of my favourite things is when you see your teammates improving alongside you, you’re on a journey together to be the best that you can be.

Simon: More snack carrying potential… I mean mutual support.

Julie: Good laughs, encouraging each other and FUN!

- WHO WOULD BE YOUR IDEAL RUNNING BUDDY?

Ellie: I’m usually a bit of a solo runner as I struggle to talk when I’m running! But anyone who’s supportive would be great!

Sarah Magor: I love to run with all – from experienced to new – all running is a joy when you buddy up.

Sarah Morgan: My dog Hildi is a great running buddy. She does like to chase sheep, squirrels, cats, bikes and anything else that moves though… Probably Hildi on a quiet trail with no sheep.

Simon: I’m a bit of a solo runner, but maybe Nicholas Cage or Keanu Reeves.

Julie: Someone patient, and not too serious or competitive.

- AND ANOTHER THING...

Ellie: Let's go Team Flat Holm!

Sarah Magor: I wish everyone the very best and look forward to meeting up.

Sarah Morgan: Hi everyone!

Simon: Running has always been my go-to mood enhancer, it helps clear my mind and boosts the feel good!

Julie: Bring it on!