Run Training Groups

The purpose of the Run Training Groups is to provide athletes with a coach led structured training plan at an affordable price.  For more information about what a Training Group is and how it works please read on.......otherwise click one of the links below to see the details about current Training Group and sign up.

Current Training Groups

For more information please click on the specific Training Group below:


If you would like to form a different Training Group with support from Coach Andy T then then please contact me to discuss (contact details in footer below).

Coach Andy T's Training Ladder

The table below shows different ways an athlete may approach their training.

 Level Training plan  Coach Support Typical Cost 
 1  No training plan  None Free
 2  Generic specific to distance  None Free 
 3  Generic specific to race  None Free or $ 
 4  Generic specific to race tailored to individual  Group based & generic $ or $$ 
 5  Generic specific to race tailored to individual  Individual support $$ 
 6  Individual specific to race  None $$ 
 7  Individual specific to race  Individual support $$-$$$ 
 8  Individual specific to race plus 121 coaching  Individual support $$-$$$

Key
Generic training plan specific to distance  Training plan defines the sessions for completing a race over a specific distance on a flat course under average conditions for the average athlete - sometimes these are broken down into novice, intermediate and advanced athetes
Generic training plan specific to race  Takes account of the terrain, topography and weather conditions liekly to be encountered e.g. a flat road 10k run at 15°C requires different training to an off-road 10k run at 25°C
 $-$$$  An indication of relative cost (click here for Coach Andy T fees)

  • Generic training plans can be taken from a book, magazine, website etc. or something that is delivered in a squad environment.
  • A generic training plan will address the basic fitness requirements for participating in an event of a particular type/distance.
    • If you are a novice runner with no previous running experience a generic training plan can work well if you stick to it as it advocates the most important training principle of consistency.
    • Generic training plans have a couple of key limitations: they assume everyone needs to train in exactly same way for the same distance – regardless of their ability or the course; and they are unable to provide appropriate guidance if everything doesn’t run smoothly.
  • A self written training plan could fit anywhere in the ladder depending on the experience of the athlete, but I would put most self coached athletes’ self written training plans no higher than level 3.
  • As you move up the ladder then: 
    • the cost will increase; but
    • the specificity and uniqueness of the training improves; and
    • the level of success and fitness you should achieve will be higher.

Training Groups

  • Most people prepare for an event at level 1 or 2.
  • Moving to level 7 or 8 is a big commitment both financially and in time.
  • Training Groups operate at level 4 and provide generic training plans which are tweaked to be more specific to an individual athlete with group based coach support.
  • A Training Group is a great introduction to the principles of training in a fun environment and also a good way to get to know Coach Andy T  should you wish to to move further up the training ladder and embark on an individual training package.

How it works

  • A Training Group will have a defined race date/location e.g. 29th October 2017 – Auckland Marathon / Half Marthon / 12k / 5km
  • Training Groups will run for 12-16 weeks e.g. Auckland Marathon training plan starts 10th July and runs for 16 weeks
  • Athletes need to sign up and pay for Training Groups in advance.
  • Athletes can join a Training Group at any time from 16 to 4 weeks to go until end of the plan.
  • A generic 16-week training plan will provided for each race distance.  This plan will take into account the specific topography and terrain of the course.
  • Each training session will be defined by duration and intensity and will make use of interval training.
  • Each training plan will detail 2 quality training sessions per week, with guidance for additional training.
  • Each athlete will need to define their individual training pace zones to tailor the plan to their individual ability.  To do this they have the option of 121 meeting with Coach Andy T to define goals and training zones or set their zones themselves.
  • Each week there will be an opportunity for athletes in a Training Group to have their questions answered and be given guidance on upcoming sessions by Coach Andy T.  The duration and organisation for this coach interaction will depend on the number of Training Group participants (with minimum Training Group of 10 people duration is planned to be 20mins).
  • Questions for the group meetings will be submitted in advance and need to be generic in nature.  If questions are specific to an individual athlete’s training then answers will be provided so they will benefit the entire training group e.g.
    • Question: I have family visiting next weekend and I can’t do any training?
      • Answer: Will explain how to reorganise training week focusing on priority sessions.
    • Question: I have a runny nose and a cough is it OK for me to train?
      • Answer: Will provide general guidelines on when to train, how hard to train and when not to train when not feeling 100%.

Individual training pace zones

In order to train to pace you will need either:
  • a stopwatch and train on a route over a known distance; or
  • use a GPS running watch
Training pace zones can be set by Coach Andy T as part of the optional setup meeting otherwise the athlete can set their own training zones using the following resources:

Use this calculator to set your zones:
These are the instructions on how to use the calculator

Can't train to pace then train to feel

If an athlete is unable or unwilling to train to pace then they can still participate in the Training Groups and train to feel or RPE (rate of perceived exertion).

A conversion table will be provided as to how hard each of the different training paces should feel.