Until further notice, except where indicated otherwise (see 10, 27 and 31 October), the meeting point for training will be at 7pm in the LARNE TENNIS & BOWLING CLUB on the Glenarm Road.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of fluorescent/reflective clothing when running on public roads and footpaths. The wearing of a head torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
Thursday, 1 October
Group 1: warm up; 6 pieces of speed work on Glenarm Rd/Coast Rd, i.e., one each of 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of 3, 2½, 2, 1½ and 1 minute respectively; cool down.
Group 2: warm up; 5 pieces of speed work on Glenarm Rd/Coast Rd, i.e., one each of 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of 3, 2½, 2 and 1½ minutes respectively; cool down.
Tuesday, 6 October
Group 1: warm up; 2 sets of 4 climbs of Whitla Brae (middle hill at Inver), with SLOW down hill recoveries and a slow recoverylap of Mill Rd/Whitla Brae circuit between sets; cool down.
Group 2: warm up; 2 sets of 5 climbs on Princes Gardens, with SLOW down hill recoveries and a slow recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between sets; cool down.
Thursday, 8 October
Group 1:warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m on the Coast Rd with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse omitting the 1000m: cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m and 1x800m on the Promenade with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse; cool down.
SATURDAY, 10 October – meet at Ballygally Car Park at 10am
All: warm up run to Halfway House; 5K tempo run; return run to Ballygally car park for cool down. This is not a handicap but runners will be set off at 30 second intervals.
Tuesday, 13 October
Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down.
Group 2: warm up; 1 or 1½ laps of above circuit; cool down.
The Lower Cairncastle Road (Grammar Brae) sections of this circuit should be used as mid-session recoveries, i.e., SLOW down-hill.
Thursday, 15 October
Group 1: warm up; 4×30 seconds (30 second recoveries), 4×1 minute (1 minute recoveries), 4×1½ minutes (1 minute recoveries) and 4×2 minutes (1½ minute recoveries) on the Greenland Rd/Roddens – 1½, 2 and 3 minutes respectively between sets; cool down.
Group 2: scaled down version of Group 1 session, i.e., warm up; 3×30 seconds, 3×1 minute, 3×1½ minutes and 3×2 minutes on the Greenland Rd/Roddens with the same recoveries as Group 1; cool down.
Tuesday, 20 October
Group 1: warm up; 2 sets of 3x800m on the Coast Rd, with 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m on the Promenade, with 2½ minute recoveries and 5 minute slow jog between sets; cool down.
Thursday, 22 October
Group 1; warm up; 5 ‘big’ laps of Inver (Mill Rd – Casement Brae circuit) with SLOW down Casement Brae recoveries; cool down.
Group 2: warm up; 4-5 ‘small’ laps of Inver (Mill Rd – Whitla Brae circuit) with WALK down Whitla Brae recoveries; cool down.
Tuesday, 27 October – meet at DRAINS BAY Car Park
Groups 1: warm up; 6 climbs on the Ballycraigy Road (from entrance to Cairndale Heights to McCareys Loanen),with SLOW down hillrecoveries; cool down.
Group 2: warm up; 2 sets 3 climbs on the Old Glenarm Road from entrance to The Woods to Blackcave Manor, with SLOW down hill recoveries and 2 minutes recovery between sets; cool down.
Thursday, 29 October
Group 1: warm up; 2 sets of 3x800m on the Promenade, with 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 2x800m on the Coast Rd, with 2½ minute recoveries and 5 minute slow jog between sets; cool down.
SATURDAY, 31 October – meet at Drains Bay Car Park at 10.00am
10K tempo run – this is not a handicap but runners’ starting times will be at starter’s discretion.