RUNNING WITH GALWAY TRI CLUB

Weekly Running Sessions for All Abilities

From building speed on the track to long endurance runs by the sea, GTC offers three weekly running sessions designed to make you a stronger, more confident runner. Every session is adapted to accommodate different abilities – no one gets left behind.

TUESDAY TRACK (Sept – May)

Speed Work & Race Pace Training

Build your speed and running skills with structured track sessions at Dangan.

📍 Location: Dangan Track, Galway

🕐 Time: 6:30pm start

Arrive early – Complete 3 warm-up laps before the group warm-up begins

🏃 Focus:

Race pace development
Speed endurance
Running technique and form
Interval training

👥 How it works:

Coach sets and shares the session in advance
Sessions tailored to different abilities on the night
Multiple pace groups within the session
Structured intervals with recovery periods
No one gets left behind

Best for: All runners wanting to improve speed and race performance

THURSDAY TEMPO (Sept – May)

Sustained Effort Training

Build your lactate threshold and mental toughness with tempo runs at a comfortably hard pace.

📍 Location: Varies weekly – check Broadcast WhatsApp or newsletter

Common locations: Dangan or Claddagh Hall (Salthill)
Route shared in advance each week

🕐 Time: 7:00pm start

🏃 Focus:

Threshold pace training
Building stamina at race pace
Mental strength and pacing
Adapting to different terrain

👥 How it works:

Sessions adapted for different ability levels
Coach guidance throughout
Runners naturally group by pace
Supportive environment – no one left behind

Best for: Runners comfortable maintaining a steady, sustained effort

SATURDAY LONG SLOW RUN (YEAR-ROUND)

Build Your Base & Go Social

The backbone of endurance training – long, easy-paced runs with optional post-run dip and breakfast.

📍 Location: Varies weekly – check WhatsApp or newsletter

Typical meeting point: Across from Coco Café, Salthill
Scenic routes around Galway

🕐 Time: 8am

🏃 Distance: 10-12km (routes vary weekly)

🏃 Pace: Easy, conversational pace

Typically 6-7 min/km
Runners naturally group by speed and ability
No pressure – run at your comfortable pace

👥 How it works:

Routes change weekly for variety
Informal groupings by pace
Chat-friendly pace (should be able to hold a conversation)
Supportive group atmosphere

🏖️ After the Run:

Optional sea dip at nearby beaches
Breakfast/coffee together (optional)
Great social time with club members

Best for: All runners building endurance, recovery runs for faster runners, social runners

WHICH SESSION SHOULD YOU JOIN?

New to Running?

Start with: Saturday Long Slow Run (easier pace, social atmosphere) Then add: Thursday Tempo (when comfortable with 10km distance) Finally add: Tuesday Track (when ready to work on speed)