Thursday Training

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CLUB THURSDAY RUN SESSIONS
6:30pm from Riviera Centre from October – end of April
6:30pm from Torre Valley North from May to end of September

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


THURSDAY SPEED TRAINING RUNNING SESSIONS
All GROUP LEVELS 2 up to level 7  train together along the Torquay seafront or harbour in Winter or Cockington or Torre Abbey Gardens in Summer.
The sessions starts with some warm up exercises before the efforts start.
Main session will be a speed session with many efforts followed by a short recoveries.
Each member can decide how many efforts they would like to run and how fast to run.
If you are racing at the weekend or you are tired then we recommend you run each effort at a more relax pace.
Nights are getting dark from October so please wear a bright yellow or white top.
Be careful when crossing the roads.

Winter training starts at Riviera Centre from Tuesday 3rd October 2017 with a 5.3 mile Time Trial. Bring a stop watch. Where a light colour shirt, Yellow or White or Hi Viz. Please write your time and name on the time trial sheet


See Greg for Parking Permit (Members only)

 

 


WINTER SESSIONS – OCTOBER UNTIL MAY
Pyramid Session Seafront Compass
Kilometre Reps
Inner Harbour Loops 650m
8 x 3 minutes, 4 x 90 seconds
Long Harbour Mile Reps

SUMMER SESSIONS – MAY UNTIL OCTOBER
1k, 3k, 2k, 3k, 1k efforts – or – 800m, 1600m,1200, 1600m, 800m
Condition Exercises on mats followed by 400m running or 8x800m then 4x400m or 6x800m then 3x400m
Cockington Hill reps
Pyramid
Thursday of Month – Mile / K reps


WINTER TRAINING IN DETAIL


Running – 8 x 3 minutes, 4 x 90 seconds
Combined Group Level 1, 2, 3, 4, 5, 6
IMPORTANT:- During winter training please wear a bright t-shirt or hi viz top

Session on Torquay Seafront from Compass Point by Pier

Warm up – Mobility

Speed Session 8 x 3 minutes with a 1-minute recovery.
Recovery of 3 minutes at end
followed by 4 x 90 seconds with a 1 minute recovery

Warm down – Stretch.
Jog back to Riviera Centre

8 x 3 minutes session explained….
8 x 3 minutes is a run effort for 3 minutes from Compass Point towards beach.
When you hear stop or whistle, stop, turn around and wait for 1 minute (recovery).
Effort back 3 minutes to compass when you hear the whistle again of shout to go.
1 minute recovery at Compass
Above x 4

4 x 90 seconds is same as above.
90 seconds out, stop 1 minute.
90 seconds back to compass, stop 1 minute.
Above done twice

f you reach compass before the 3 minutes are up keep going until time is completed.
Then walk back to compass.


Running – Long Harbour Mile Reps
Combined Level 1, 2, 3, 4, 5, 6
Session starts by toilets oppsote Palm Court Hotel

IMPORTANT:- During winter training please wear a bright t-shirt or hi viz top

Long Harbour mile reps from Toilet block outside Palm Court,
Pass Compass Point, Half Moon, Over bridge, round inner harbour & back passing the fron of the Pavilion and Theatre,
90 second recovery
3, 4 or 5 depending on your group level and how you feel on the day.

Warm down – Stretch and jog back.

Please make sure no one is left behind from your group level before jogging back to Riviera Centre


Running – Pyramid Session Torquay Seafront Compass
Combined Group Level 1, 2, 3, 4, 5, 6
Pyramid – From Compass Point by Pier toweard Beach
Warm up – Mobility exercises
1 min out 1 back – Rest 1 minute
2 min out 2 back – Rest 2 minute
3 min out 3 back – Rest 3 minute
4 min out 4 back – Rest 3 minute
3 min out 3 back – Rest 3 minute
2 min out 2 back – Rest 2 minute
1 min out 1 back
Warm down – Stretch.


Running – Kilometre Reps
Combined Level 1, 2, 3, 4, 5, 6
Torquay Seafront
K Reps – From Compass Point by Pier
Warm up – Mobility
5 to 8 x 1 km with 90 second recovery
Warm down – Stretch.


Running – Torquay Inner Harbour Loops
Combined Level 1, 2, 3, 4, 5, 6
Warm up by Pier – Mobility
Efforts starts from Inner Harbour Slipway
4, 6, 8 or 10 x 650 metre loops depending on group level with 45 or 60 second recovery
Warm down – Stretch