Thursday Training

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

WINTER THURSDAY SPEED TRAINING RUNNING SESSIONS
All GROUP LEVELS 2 to 6 (training together along the Torquay seafront or harbour)
Speed sessions starting with some warm up exercises before the main session.
Main session will be a speed session with many efforts followed by a short recovery.
Each member can decide how many efforts they would like to run and how fast to run.
If you are racing the weekend or are tired then best to run each effort at a more relax pace.
Nights are getting dark so please wear a bright yellow or white top.
Be careful when crossing the seafront road.

Training starts at Riviera Centre from Tuesday 4th October 2016. Bring a stop watch. Where a light colour shirt, Yellow or White or Hi Viz.


See Greg for Parking Permit (Members only)

1st Tuesday of Every Month Time Trial
5.3 mile, 5k or 3k
Oct 4th, Nov 1st, Dec 6th, Jan 3rd, Feb 7th Mar 4th, Apr 4th


OCTOBER

06 Thursday – 400 metre efforts
13 Thursday – 600 metre efforts
20 Thursday – 8 x 3 minutes, 4 x 90 seconds
27 Thursday – Long Harbour Mile Reps


NOVEMBER

03 Thursday – Pyramid Session Seafront Compass
10 Thursday – Kilometre Reps
17 Thursday – Inner Harbour Loops 650m
24 Thursday – 8 x 3 minutes, 4 x 90 seconds
29 Thursday – Long Harbour Mile Reps


DECEMBER

01 Thursday – Pyramid Session Seafront Compass
08 Thursday – Kilometre Reps
15 Thursday – Inner Harbour Loops 650m
22 Thursday – 8 x 3 minutes, 4 x 90 seconds
29 Thursday – Long Harbour Mile Reps


JANUARY
05 Thursday – Pyramid Session Seafront Compass
12 Thursday – Kilometre Reps
19 Thursday – Inner Harbour Loops 650m
26 Thursday – 8 x 3 minutes, 4 x 90 seconds


FEBRUARY
02 Thursday – Long Harbour Mile Reps
09 Thursday – Pyramid Session Seafront Compass
16 Thursday – Kilometre Reps
23 Thursday – Inner Harbour Loops 650m


MARCH
02 Thursday – 8 x 3 minutes, 4 x 90 seconds
09 Thursday – Long Harbour Mile Reps
16 Thursday – Pyramid Session Seafront Compass
23 Thursday – Kilometre Reps
30 Thursday – Inner Harbour Loops 650m


Club Membership Due from April 2017

APRIL
06 Thursday – 8 x 3 minutes, 4 x 90 seconds
13 Thursday – Long Harbour Mile Reps
20 Thursday – Pyramid Session Seafront Compass
27 Thursday – Kilometre Reps

Return to Torre Valley North Club House on Avenue Road from Tueday 2nd May 2017


BELOW NEEDS TO BE UPDATED


MAPS FOR ABOVE SESSIONS

Kilometre Reps

Inner Harbour Loops 650m

Long Harbour Mile Reps

SUMMER TRAINING
MAY UNTIL OCTOBER 2016

MAY (Move to Torre Valley North)
05 Thursday – 1k, 3k, 2k, 3k, 1k efforts – or – 800m, 1600m,1200, 1600m, 800m
12 Thursday – Condition Exercises on mats followed by 400m running or 8x800m then 4x400m or 6x800m then 3x400m
19 Thursday – Cockington Hill reps
26 Thursday – Pyramid


1st Thursday of Month – 1k, 3k, 2k, 3k, 1k efforts – or – 800m, 1600m,1200, 1600m, 800m
2nd Thursday of Month – Condition Exercises on mats followed by 400m running or 8x800m then 4x400m or 6x800m then 3x400m
3rd Thursday of Month – Cockington Hill reps
4th Thursday of Month – Pyramid
5th Thursday of Month – Mile / K reps


WINTER TRAINING


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


LEVEL 1 – ABSOLUTE BEGINNERS
MEET AT TORRE ABBEY GARDENS SHELTER
(lead by THHN Charity in partnership with Torbay Athletic Club)

Coach Brian Lewis – email tqrun@outlook.com
Walk / Running meeting at Tor Abbey Gardens Shelter.
8 week course starts 5th January 2016.
Next Course after may start late March TBC

Ideal for people who would like to take up running to get fitter and will start out using a walk/run training plan, where the first few weeks you will walk more then run and gradually the walking breaks get shorter and shorter and the running parts longer. The first few weeks will take around 30 minutes.

Once beginners can run 5 miles with out having to stop they are ready and welcome to try our group level 2 improvers session. This is an endurance run on a Tuesday or try our Thursday speed session. Try a session for free before deciding to join Torbay Athletic club.


FOLLOWING TORBAY ATHLETIC CLUB GROUPS LEVELS BELOW MEET AT
RIVIERA CENTRE – OCTOBER TO END OF APRIL

TORRE VALLEY NORTH SPORTS FIELD – MAY TO END OF SEPTEMBER
6:30PM TUESDAY & THURSDAY


LEVEL 2 – IMPROVERS
Pace 9.30–12.00 – Distance 5½ – 6½ miles

Coach by Jenny Lister / Andrew Parks


LEVEL 3 – INTERMEDIATES
Pace 8.30–9.30 – Distance 7 – 9 miles
Coach by Tessa Hearfield, Janine Callard, Anita Merritt, Julia Schofield


LEVEL 4 – EXPERIENCE
Pace 8.00–8.30 – Distance 7½ – 9½ miles
Coach by Jonathan Cowling, Graham Reynolds, Graham Kay, Mike Davies, Greg Fine


LEVEL 5 – ADVANCE 
Pace 7.15–8.00 – Distance 7½ – 10 miles
Coach by Peter McCaig, Stephen Wilbraham


LEVEL 6 – SUB-ELITE
Pace 6.15–7.15 – Distance 7½ – 11 miles
Lead by Kevin Fine, Stephen Wilbraham


LEVEL 7 – ELITE
Pace sub 5–6.15 – Distance 7½ – 11 miles
Coach by Jon Parkinson and Andrew Longthorpe
Some sessions will be suitable for group level 6 Sub-Elite members


Thursday all groups run together.
Tuesday there no beginners group level 1 session.


Everyone is friendly and new members are always welcome.


TUESDAYS 6:30PM
We have 5 running group levels on Tuesday from  Improvers level 2, Intermediate Level 3Experience Level 4, Advance Level 5, Elite Level 6. There is no beginner group on a Tuesday !
Please click on group links above for more info.

Click on any link above to see the Tuesdays session for each group.


THURSDAY 6:30PM
We have 6 running group levels on Thursday all running together from Absolute beginners level 1, Improvers level 2, Intermediate Level 3Experience Level 4, Advance Level 5, Elite Level 6.

Some members may form their own small endurance group and head out for a steady run as an alternative to the combined group speed sessions in schedule below.


THURSDAY SESSIONS – WINTER 2015 – ALL GROUPS TOGETHER
6:30PM FROM RIVIERA CENTRE TORQUAY

THURSDAY 30th APRIL 2015 – 6:30pm – KILOMETRE REPS


SUMMER THURSDAY SESSIONS START ON MAY 7th 2015
FROM TORRE VALLEY NORTH SPORTS FIELD, AVENUE ROAD, TORQUAY

1st THURSDAYS OF EVERY MONTH
May 7th – June 4th – July 2nd – August 6 – September 3rd

Hard track session – 1k, 3k, 2k, 3k, 1k efforts
Not so hard track session – 800m, 1600m,1200, 1600m , 800m
Easy track session – 400m fast Efforts, 200m slow Jog x 6
SCROLL DOWN FOR MORE INFO.


2nd THURSDAYS OF EVERY MONTH
May 14th – June 11th – July 9th – August 13th – September 10th

Hard track session – Condition Exercises on mats followed by 400m running
Not so hard track session –  8x800m then 4x400m or 6x800m then 3x400m
Easy track session – 300m fast Efforts, 100m slow Jog or walk x 8 or 10
SCROLL DOWN FOR MORE INFO.


3rd THURSDAYS OF EVERY MONTH –
TRACK IS FOR JUNIORS ONLY
Adults will run to Torre Abbey Gardens or Cockington Village for a speed session
May 21st – June 18th – July 16th – August 20th – September 17th

Hard session – Cockington
Not so hard session –  Cockington
Easy session – Torre Abbey Gardens
SCROLL DOWN FOR MORE INFO.


4th THURSDAYS OF EVERY MONTH –
May 28st – June 25th – July 23th – August 27th

Hard track session – 
Not so hard track session –  
Easy track session – 
SCROLL DOWN FOR MORE INFO.


5th THURSDAYS OF EVERY MONTH
Only July 

Hard track session –
Not so hard track session –  
Easy track session – 

SCROLL DOWN FOR MORE INFO.


1st THURSDAYS OF EVERY MONTH
May 7th – June 4th – July 2nd – August 6th – September 3rd

Hard track session – 1k, 3k, 2k, 3k, 1k efforts
Not so hard track session – 800m, 1600m,1200, 1600m , 800m
Easy track session – 400m fast Efforts, 200m slow Jog x 6

WARM UP
Jog 3 laps of track followed by some drils (Bum Kicks, Side Strides, High Knees, Skipping) Then some stride efforts of 50 metres.

SESSION OPTIONS

OPTION 1 – Hard Track Session
Efforts followed by (Recovery Time in Brackets)
1000m Effort (2mins) 3000m Effort (3mins) 2000m Effort (3mins) 3000m Effort (3min) 1000m Effort
Total Effort 10k

OPTION 2 –  Shorter Track Session
800m Effort (2mins) 1600m Effort (3mins) 1200 Effort (3mins) 1600m Effort (3mins) 800m Effort
Total Effort 6k

OPTION 3 – Beginner Group Level 1 & Level 2 or if you are racing at the weekend
400m fast Efforts, 200m slow Jog x 6

WARM DOWN
3 laps of very easy jogging to warm down


2nd THURSDAYS OF EVERY MONTH
May 14th – June 11th – July 9th – August 13th – September 10th

Hard track session – Condition Exercises on mats follow by 400m running
Not so hard track session –  8x800m then 4x400m or 6x800m then 3x400m
Easy track session – 300m fast Efforts, 100m slow Jog or walk x 8 or 10

Conditioning Session or 8x800m then 4x400m – Click Here for more info

Group Level 1 to 6 (Beginners up to Elite) – All Abilities

WARM UP
Jog 3 laps of track followed by some drils (Bum Kicks, Side Strides, High Knees, Skipping) Then some stride efforts of 50 metres.
SESSION OPTIONS

OPTION 1 – CONDITIONING EXERCISES ON MATS
Conditioning Session (Aerobic work, arms, abdominal and leg exercise)
Exercises on mats by track followed by 400 metre run. x 6
3 sets (1st Set easy Jog,
2nd Set steady,
3rd Set Run Hard

OPTION 2 – 8x800m then 4x400m or 6x800m then 3x400m

OPTION 3 – Beginner Group Level 1 & Level 2 or if you are racing at the weekend
300m fast Efforts, 100m slow Jog or walk x 8 or 10

WARM DOWN
3 laps of very easy jogging to warm down


3rd THURSDAYS OF EVERY MONTH –
TRACK IS FOR JUNIORS ONLY
Adults will run to Torre Abbey Gardens or Cockington Village for a speed session

May 21st – June 18th – July 16th – August 20th – September 17th

Hard track session – Cockington Hills and Flats Efforts
Not so hard track session –  Cockington Just Flats Efforts
Easy track session – Torre Abbey Gardens Loops
SCROLL DOWN FOR MORE INFO.

SPEED SESSION – ALL GROUPS LEVELS RUNNING TOGETHER – Cockington Reps or

Group Level 1 to 6 (Beginners up to Elite) – All Abilities

WARM UP
Jog out to Torre Abbey Gardens or Cockington Village

SESSION OPTIONS

OPTION 1 – Hard Session Cockington
Cockington Hills & Flats Session
Hill Effort – Lake to bridge (jog to Cockington Manor)
Flat Effort back to bridge (jog down pass lakes)
x 2, 3, 4, 5 depending on Group level

OPTION 2 – As above but only running the flat efforts from Bridge to Manor House

OPTION 3 – Much Easier Session Torre Abbey. Ideal for beginners or Level 2 or any members who are racing at the Weekend
Torre Abbey Garden Loops
Small Loop is 540 metres
Large Loop is 805 metres


4th THURSDAYS OF EVERY MONTH –
May 28st – June 25th – July 23th – August 27th – September 24th

Hard track session – 
Not so hard track session –  
Easy track session – 

Track Session Pyramid Session or kilometre Reps –

Running – Group Level 1 to 6 – Track Session Pyramid Session or kilometre Reps – Click Here for more info

Group Level 1 to 6 (Beginners up to Elite) – All Abilities

WARM UP
Jog 3 laps of track followed by some drils (Bum Kicks, Side Strides, High Knees, Skipping) Then some stride efforts of 50 metres.

SESSION OPTIONS

OPTION 1 – Hard Track Session
EFFORTS…1lap, 2lap, 3lap, 4lap, 4lap, 3lap, 2lap, 1lap (Total Efforts 8.4k)
Efforts followed by (1 minute recovery after 1 lap, 2 minutes after 2 laps, 3 minutes after 3 or 4 laps)

OPTION 2 – Shorter Easier Track Session
EFFORTS…1lap, 2lap, 3lap, 4lap, 3lap, 2lap, 1lap (Total Efforts 6.4k)
Efforts followed by (1 minute recovery after 1 lap, 2 minutes after 2 laps, 3 minutes after 3 or 4 laps)

OPTION 3 – Hard / Easy Track Session
EFFORTS…2 and a half laps followed by 2 minute recovery
Easy is x 5, 6, or Hard is x 7 or 8

OPTION 4 – Beginner Group Level 1 & Level 2 or if you are racing at the weekend
EFFORTS… 200m = ½ lap, 400m = 1 lap, 600m = 1½ laps, 800m = 2 laps, 600m = 1½ laps, 400m = 1 laps, 200m = ½ lap
with 200metre slow recovery between each effort

WARM DOWN
3 laps of very easy jogging to warm down


5th THURSDAYS OF EVERY MONTH
Only July 

Hard track session – Mile Reps
Not so hard track session –  Kilometre Reps
Easy track session – 600 metre efforts

WARM UP
Jog 3 laps of track followed by some drils (Bum Kicks, Side Strides, High Knees, Skipping) Then some stride efforts of 50 metres.

SESSION OPTIONS

OPTION 1 – Mile efforts

OPTION 2 – kilometre efforts

OPTION 3 – 600 metre efforts

WARM DOWN
3 laps of very easy jogging to warm down

 

Comments

Thursday Training — 2 Comments

  1. hi I’d love to start running can you let me know when I can join please thank you

    • Hi Amanda,
      If you haven’t started running yet then best to try our Thursday session.
      We meet at Riviera Centre Torquay 6:30pm.
      Please ask for me and I will introduce you to a view members.
      From Tuesday 5th May we move to Torre Valley North
      http://www.torbayaac.co.uk/wp-content/uploads/2014/10/WhereWeTrain.gif
      Sessions are Tuesdays and Thursday 6:30pm
      Tuesday there is no beginner Level 1 group and Level 2 run about 5-6 miles in a hour between 9:30-12 minute mile pace. They do lots of regroup so faster runners can do plenty of efforts and slower runners get change to recover.
      Look forward to meeting you soon
      Stephen Wilbraham