Please note, unless or until otherwise notified via Facebook or the club’s website, club-night training commences at 6.30pm, meeting at the locations specified below.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright, fluorescent or reflective clothing when running on public roads and footpaths.
Any decision on the need to establish a third group to comply with Athletics NI guidance on group sizes will be made on the night.
Tuesday, 4 May – meet at Ballygally Car Park
All Groups: warm up, 5K tempo run; cool down. Note: this is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.
Thursday, 6 May – meet at Ballygally Car Park
Group 1: warm up; 6 pieces of speed work, 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, 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, 11 May – meet at first car park on right after Drumnagreagh
Group 1: warm up; choice of (a) steady run from car park onto Drumnagreagh Rd, turning right onto the Dickeystown Rd to Glenarm and returning to car park via Coast Rd, with the option for each runner of running the last 2¼ miles from the 10½ mile mark to the 8¼ mile mark at car park at their own 10K pace, or (b) hill repetitions as per Group 2 on the Drumnagreagh Rd; cool down.
Group 2: warm up; 2 sets of hill repetitions on the Drumnagreagh Rd – i.e.,100m, 200m, 300m and 400m climbs with slow downhill recoveries and 2 minutes between sets. The second set should be done in reverse, starting with the 400m climb (Group 1 runners doing this session should include two 500m climbs); cool down.
Thursday, 13 May – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/half miles, with 2 minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m/half miles, with 2½ minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 18 May – meet at Ballygally Car Park
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) – 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 with same recoveries as Group 1 session; cool down
Thursday, 20 May – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 4x400m climbs in Carnfunnock from bottom of path leading to the steps to former site of Lions Centre with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2: warm up; 2 sets of 3x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Tuesday, 25 May – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/half miles, with 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m/half miles, with 2½ minute recoveries and 5 minute slow jog between sets; cool down.
Thursday, 27 May – meet at Headless Cross Car Park, Feystown Road
Group 1: warm up; steady run to ‘Trig’ point and back; cool down. Option of hill climbs on the road also available – see below.
Group 2: warm up; option of steady run to ‘standing stone’ and back or 2 sets of 4x300m climbs on road with slow downhill recoveries and 3 minutes between sets; cool down. For members of Group 1 opting for climbs on the road the session will be 2 sets of 4x400m climbs with slow downhill recoveries and 2 minutes between sets. Note: There will also be a third option of a steady run on the road during this session.