Introductory Courses for New Runners
We run an 8 week Introductory Courses for New Runners on a Wednesday, typically twice a year (Spring; Autumn). Our aim is to help you get from 0 to 5km by the end of the 9 weeks.
All abilities; are welcome, but participants must be 18 years of age or over. Whatever your current ability we hope that by the end of the course you will be able to run/walk 5km and, if you wish, be in a position to take part in a parkrun.
The cost for the 8 weeks is £10. This can be discounted from your membership should you choose to join the club after the sessions as many people do.
What previous attendees have said about the course:
“Thank you and the team of members who came and delivered sessions in hideous conditions! I am still maintaining my running and recently got a new PB at parkrun of 39mins. Still progress to be made, but I wouldn’t have achieved that without the course, so a huge thank you to you all and an additional thank you to those who said hello and supported us on our ‘graduation’ run. This made a huge difference on the day!”
“Thank you to you and everyone for the couch to 5k course. We were made to feel really welcome and so grateful for everyone helping out in all weathers in their own free time. I never thought I’d be able to run for longer than 3 minutes when I started. I enjoyed the park run, despite my hip being sore. I even went for a 2-mile run in the dark alone last night.”
“I have honestly really enjoyed the course, have met some great people and, due to the support of the club, have started to run which I never dreamed possible! So thank you very much for all you have done for me!”
“Just wanted to say I’m really enjoying the group. Everyone is so friendly and we’ve been given so much motivation and support. It’s fantastic. Thanks so much to you and all the team.”
If you would like to join the next session please contacting : beginners@thornburyrunningclub.co.uk and complete the interest form at Introductory Running Course Interest
Please tell your friends and family.
- Nine 45 minute led sessions to take you from 0 to 5Km
- A training plan and other useful running information
- Discover the fun of running
- Enjoy the benefits of getting fit
- Run with others for support and motivation
- Safe running in a group
- Sessions run by a qualified Coach or Leader
- Help with injury prevention
What previous participants have said:
“I’m hugely appreciative of the time, effort and support in providing the course and I’m really pleased to have made such good progress in a relatively short space of time. Most of all, I’ve really enjoyed it and will definite try to get to the 5k mark in the future.”
“A big thank you to you guys at TRC – I have gone from your introduction course to running Berkeley / Bradley Stoke / Thornbury 10ks and now 4.5 stone lighter I may not be able to get to club nights but I do appreciate the support you have given me on my personal journey“
“Just to say a big thank-you to all the coaches, it was a great course and I appreciate the time you all give up to help us all. “
“I would like to thank you and the running club for getting me back on the right track since doing the beginner’s course I have joined the gym and have signed up to do the Great Bristol 10K in May next year “
Running is associated with many health benefits:
- The British Journal of Sports Medicine reported .. Running, no matter how far or often, brings substantial health benefits. Any amount of running was associated with a 27% lower risk of death from all causes for both sexes, compared to non-runners (Research based on 14 studies of more than 233,000 people)
- Parkrun: a 5k event making strides in boosting health:
TRC Coaching Team
Listed in first name alphabetical order:
Hannah (Hamilton)
Bio: Hannah didn’t start running properly until after her daughter was born in 2017, before this was very sporadic. Her husband was a keen cyclist so naturally they got into triathlons together, competing from sprint distances to half Ironman. After a second child triathlons have taken a backseat and running is her main passion, taking part in races ranging from 5k to marathons with half marathon being her favourite distance, and of course cross country! She is also very keen to learn all about nutrition and fuelling your body correctly whilst training and racing.
- Coaching Qualifications: LiRF & CiRF
- Types of Coaching Offered: Group and 1:1
- Contact Details: hannahkinlochhaken@hotmail.co.uk
Kevin (Wood)
- Bio: Kevin started as a middle distance track runner for Feltham AC being coached by a young and ambitious coach. Kevin moved to Bristol and started running longer events, whilst the coach went on in later life to coach Mo Farah. Kevin joined Thornbury Running Club and has podiumed in a number of local events including 2nd in age group at the Tockington sprint triathlon. Although Kevin has run the London Marathon his preference is for 5k, parkrun especially, and 10k events. Having experienced the benefits of good coaching Kevin wanted to move into coaching himself to share his joy of running with others. For the past few years Kevin has coached the clubs ‘Couch to 5 k’ program (C25K). Kevin coaches the TRC club interval sessions on a Tuesday evening for improver that are usually held at Thornbury Leisure Centre. He is also available for 1:1 coaching or for the preparation of individual training plans.
- Coaching Qualifications: LiRF, CiRF, Mental Wellbeing in Sport & Physical Activity
- Types of Coaching Offered: Group and 1:1 coaching primarily aimed at beginners or those looking to improve at distances ranging from 5k to half marathon.
- Contact Details: captain@thornburyrunningclub.co.uk
Nick (Williams)
Bio: Nick is an experienced runner and joined Thornbury Running Club in 2017 when he moved to the area from central Bristol. He regularly enters races involving distances from 5k up to 100 miles, and has managed a number of podiums in his time, with his greatest achievement being first place in the Winchcombe Cross 50 mile Ultra. That said, he also thoroughly enjoys taking part in his local Parkrun. In recent years, Nick has turned his attention to include coaching, and now coaches athletes looking to improve their running, and particularly with specific races/targets in mind. Nick coaches the TRC club interval session that is primarily held at Aztec West on a Tuesday evening for improvers/competitors, but is also available for 1:1 coaching and will quite happily prepare a training plan for you in preparation for your next event.
- Coaching Qualifications: LiRF & CiRF
- Types of Coaching Offered: Group and 1:1 coaching primarily aimed at those looking to compete at distances ranging from 5k to 100 miles, including both on and off-road (incl. x-country).
- Contact Details: 07745133524
Paul (Harrod)
- Bio: Paul has run all his life, but until the age of 40 just seemed to be getting slower! His son James was a promising junior and so Paul decided to look seriously into exercise physiology in order to help his son improve. For the past five years they have both followed an approach that focuses on building the aerobic foundation; response-regulated adaptation; sequential development and proper running mechanics. Paul’s 5k time has dropped from 21:15 to 17.40, while James was in the top 80 at the most recent national cross-country championships. Paul believes that many runners are doing all the right training, just not in the right order!
- Coaching qualifications: Lydiard Foundation levels 1,2 and 3
- Type of coaching offered: Paul is happy to offer 1-2-1 coaching for anyone who feels their training is ‘hit and miss’ but does not necessarily understand why. He’d also love to help someone target a PB if they are willing to dedicate some time to the build up! He also hopes to offer some ‘hill drills’ group sessions.
- Contact details: harrod@gmail.com
Rosina (Rowland)
- Bio: Ros has been with the running club since 2002 and is a competitive runner, representing the club in both Gwent and Gloucester Cross County leagues. Ros enjoys both road races and off road at distances ranging from 5k to 112 miles and ranks well in her age category in these events. Ros’ preferred event is ultra-running and she has run over 31 ultras ranging from 30 miles to 112 miles. Ros is one off the CiRF coaches in the club and can coach during the day 1:1 or with groups. Ros loves the training as much as she does competing.
- Coaching Qualifications: LiRF & CiRF
- Types of Coaching Offered: Daytime group or 1:1 sessions
- Contact Details: tba
TRC Run Leaders
The following Run Leaders are LiRF qualified:
Training – The Basics
For beginners who have just joined the club, or more experienced runners who feel they should know more, here is an explanation of basic running terms. Each one has a part to play in your training. Click here for details of sessions run by the club, and here to meet the TRC coaching team.
The Long Steady Run builds endurance and is the foundation upon which other training is built. It is often referred to as ‘base work’ or ‘conversational running’. The distance run should be increased slowly.
Interval Training (also known as ‘efforts’) will make you a faster runner. It involves periods of hard running, followed by a set period of rest, repeated several times. For example, 10 x 150m up a gently sloping hill, followed by a jog-back recovery.
Recovery Runs allow waste products from previous sessions to be flushed out of the body, getting rid of any stiffness. They are short, and slow. It is important that recovery runs don’t turn into ‘junk miles’ – the aim is to recover, not put more miles ‘in the bank’.
Rest days are as important as training sessions as this is when adaptations to exercise and repair of damaged muscle takes place, making the body stronger.
Warming Up prepares the body for exercise by raising heart rate gently, raising core body temperature, and increasing blood flow to the muscles. It takes roughly 3 minutes for the body to start adapting to the increased demands of exercise, so rushing off at the start of a run will not help.
Warming Down allows the muscles to return to normal, helps to dispose of lactic acid and aids recovery.
Core strength The body’s core consists of many different muscles that stabilise the spine, pelvis and shoulder. They run the entire length of the torso. A strong core (a) protects against injury and (b) allows the transfer of powerful movements to the arms and legs, which leads to better running.
How to avoid injury:
1. Wear appropriate shoes – preferably after a gait analysis in a running shop.
2. Ensure you warm up and cool down thoroughly before and after training.
3. Increase mileage gradually.
4. Mix road-running with running on grass or softer surfaces, to reduce impact on joints.
Injuries to muscles, joints and tendons can occur if you step up your training distances too sharply. Apply the following (RICE) remedies:
Rest the injury – don’t try to train through it.
Ice – apply or a cold compress for 10-15 minutes, repeating after 2- 3 hours. Try not to apply heat (hot water in the shower or bath) for the first 24 hours.
Compression – use some form of compression (eg. strapping) to contain any swelling.
Elevate the injured part as much as possible to reduce the swelling.
Club Sessions
The club meets on Tuesday and Thursday evenings, and a small group meet on Sunday morning.
Thursday Evening Steady Run
Thursday is the main club night where we meet for a steady or tempo run. We meet at Thornbury Sports Centre ready for a 7:00pm start. (See also “where we meet“.)
We currently have a 5 groups each running at different speeds (based on minutes per mile), led by a qualified leader and running for typically 1 hour. If the groups get spread out there is a regroup and nobody is left behind. Members are welcome to move between groups as fitness improves or to recover from a race or injury:
- 5km group (approx. 12 min / mile)
- 10 min / mile
- 9 minute / mile
- 8 minute/ mile
- 7 minute mile
There is also a walking group.
Tea , squash, water and biscuits are provided at the end of the session and the use of showers is available.
Tuesday Evening Interval Sessions
The Tuesday evening sessions are open to ALL Club members and provides the opportunity for some structured intervals and coaching. We have 3 qualified EA Coaches who lead the interval training session, types of session include:
-
- 12 * 400m repetitions
- Pyramid sessions
- Hill efforts
- ‘Meet & greet’ session
- Long efforts
The location does change, to find out where we meet please join the ‘TRC Tues Coaching’ WhatsApp group. A message goes out each Tuesday morning with the location and start time for that evening.
Sunday Morning Long Run
We also meet for longer runs on Sunday mornings at 8.30am in the small car park opposite The Castle School and Manorbrook School, next to the Scout Hut.. These runs continue throughout the year, come rain or shine!
These are typically “steady” and social rather than fast, to build up endurance. They are very good for those planning longer races such as half or full marathons. They are not usually shorter than 10 miles but routes are circular so there are always short cuts back for those who like the company but not the full distance. Conversely, some runners from the group may choose to continue further.
Safety and First Aid
Running Safety
Safety is obviously very important as we run on public roads and public footpaths. The run groups Leader is there to help with group safety.
In winter months with dark nights it is especially important to consider how visible you are when out running, whether on road or off. We ask all runner to wear a hi-viz top (bib, jacket etc.) and we would also strongly recommend a head torch. Most members do use a head torch.
Please read the Running Safety document here and ensure you have the necessary equipment. Think about how visible you are to drivers (and other pedestrians) and just be aware when you’re out there.
We are members to refrain from bringing their dogs with them for club runs as it is considered a trip hazard and some members do not like dogs. Thank you.
Finally you might like to look at the Club Night Risk Assessment and General Health & Safety Policy documents below to be aware of the possible risks and the mitigations considered.
Emergency First Aid and CPR
In the event that you do need to administer First Aid or Emergency CPR, Clare Watt gave a talk and presentation on what to do. She has kindly given us a copy of the slideshow (pptx file) and CPR instruction flyer which you can view below to refresh your knowledge or make yourself as informed as you can be:-
Adult Basic Life Support (BLS) and Emergency First Aid
Accident Reporting
The Club is required to report all accidents to EA as part of our conditions of EA Affiliation.
If there is an accident whilst running with the Club please follow the following 3 steps:
- Upon returning to the Sport Centre the run Leader should make contact with the Club Captain captain@thornburyrunningclub.co.uk and Club Health & Safety Officer hands@thornburyrunningclub.co.uk to notify them of the accident.
- The run Leader should then please complete the Accident Report Form asap (within 24 hours) to provide accident details, as TRC is responsible for reporting all accidents to EA. A copy of this link can also be found on the Club website under ‘”Health & Safety”.
- If required, contact will be made with the injured runner’s emergency contact by the Club Captain or Health & Safety Officer
Risk Assessment
View the appropriate documents for risk assessments below:-
Club Night Risk Assessment for Running & Coaching
Club Night Covid Risk Assessment
Club Running Routes
Here is an archive of routes that the club uses for club night sessions and other runs. They are grouped by starting point and type and updated as new routes are added. Most are gmap-pedometer maps which can be exported as gpx files for gps devices. Some are [OS Maps]. (Dates checked or run are shown in Brackets)
Here is a MEDLEY OF ROUTES (40 pages) from 3 to >10 miles, starting at various places, plus some blank maps, to help you plan a route. Some of the routes are also listed below.
For a walk or run around town, about 6 miles mainly on footpaths, try Thornbury’s Biodiversity Ring. Here is the map and here is the brochure from Sustainable Thornbury.
From the LEISURE CENTRE
From the SCOUT HUT CAR PARK (MANORBROOK SCHOOL), usually Sunday 8:30
From TURNBERRIES
See also the SUMMER HANDICAP , WINTER HANDICAP and TRC Races pages.
Strava
Triathlon Activities
Many Thornbury Running Club members are keen triathletes and enter events ranging from sprint distance to Iron Man distance.
Please speak to the members who are triathletes on Thursday club nights for details:
- Cycling – Members sometimes organise long weekend rides during the winter, shorter chain-gang sessions during the spring, plus occasional track sessions at Newport Velodrome. The Severn Road Club’s Evening 10 time trials at Olveston Sports Club are also popular during the spring and summer. Members also get together for Audax events and Sportives and use the spinning sessions at Thornbury Leisure Centre for training.
- Swimming – Many TRC triathletes use the coached swim sessions at Thornbury and Bradley Stoke Leisure Centres.
In the spring and summer, there are nearby open-water training venues at Cromhall Quarry (deep water!) and Trench Lane, Bradley Stoke (fairly shallow). - Running – See ‘Club Sessions’ page