JULY 2021 TRAINING
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.
Thursday, 1 July – meet at Drains Bay Car Park
Group 1: steady run from car park along Coast Rd towards Larne. Turn left at traffic lights onto the Curran Rd, then left again onto Tower Rd. At end of Tower Rd, turn left onto the Promenade and return to car park via Coast Rd, picking up the pace from the top of the Promenade to the car park.
Group 2: steady run from car park along Coast Rd towards Larne. Turn left into Town Park and down the ‘Snake’ to the Promenade. Return to the car park via the Prominade and the Coast Rd, picking up the pace from the top of the Promenade to the car park.
Note: Anyone in either group who intends running the 10K on 3 July can, if they wish, turn at any point on the way into Larne and head back to the car park.
Tuesday, 6 July – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3×1 mile with 4 minute slow jog recoveries; cool down.
Thursday, 8 July – meet at Drains Bay 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, 13 July – 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, 15 July – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3×1 mile with 4 minute slow jog recoveries; cool down.
Tuesday, 20 July – 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 for all runners of a steady run on the road during this session.
Thursday, 22 July – meet at Drains Bay Car Park
Group 1: warm up; 3 sets of 5×1 minute at 400m pace alternating with 1 minute slow jog recoveries and 3 minutes slow jog between sets; cool down.
Group 2: warm up; 3 sets of 4×1 minute at 400m pace alternating with 1 minute slow jog recoveries and 3 minutes slow jog between sets; cool down.
Tuesday, 27 July – meet at Ballygally Car Park
Group 1: warm up; 2×2 miles with 5 minute slow jog recovery; cool down.
Group 2: warm up; 2×1½ miles with 5 minute slow jog recovery; cool down.
Thursday, 29 July – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 3 climbs from entrance to Par 3 Golf Course to top of steps with slow downhill recoveries and 2 minutes between sets. At end of 3rd climb of second set, turn right towards the ‘viewing point’, then return to the club via descent to the Walled Garden before turning right past the site of the former Lions Centre.
Group 2: warm up; 2 sets of 4x300m climbs from Play Park car park in Carnfunnock to former site of Lions Centre with slow downhill recoveries and walk-back recovery between sets. At the end of the 4th climb of second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.