Please note, unless or until otherwise notified via Facebook or the club’s website, the meeting points for club training will be the locations specified below.
NOTE: WITH IMMEDIATE EFFECT, ALL CLUB NIGHT TRAINING SESSIONS WILL COMMENCE AT 7.00PM.
Tuesday, 5 April – meet at Ballygally Car Park
Group 1: warm up; 3 sets of 4x¼ mile with 1 minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x¼ mile with 1½ minute recoveries and 3-minute slow jog between sets; cool down.
Thursday, 7 April – meet at Drains Bay Car Park
Group 1: warm up; 3 sets of 3x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2: warm up; 3 sets of 3x300m climbs in Carnfunnock from entrance to the playground car park to the former site of the Lions Centre with slow downhill recoveries and walk-back recovery between sets; cool down.
Tuesday, 12 April – meet at Ballygally Car Park
Both 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, 14 April – meet at Ballygally Car Park
Group 1: warm up; 3 sets of 4x¼ mile, with 1 minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x¼ mile, with 1½ minute recoveries and 3-minute slow jog between sets; cool down.
Tuesday, 19 April – meet at Ballygally Car Park
Group 1: Steady run of approximately six miles from car park up the Croft Rd before turning left through Mill Vale, then cross the Old Glenarm Rd onto School Hill. Turn left at the end of School Hill onto the Brustin Brae Rd and head towards Larne before turning right onto the Ballytober Rd. At the end of the Ballytober Rd turn right onto the Ballymullock Rd, then take first right down the Croft Rd. Turn left along the Brustin Brae Rd to Cairncastle then turn down the Weyburn Rd to the Croft Rd and back to the car park.
Group 2: Steady run of approximately five miles from the car park up the Cairncastle Rd before turning left onto the Weyburn Rd. At the end of the Weyburn Rd turn right up the Croft Rd, then turn right again along the Brustin Brae Rd. Before Cairncastle, turn left onto the Ballymullock Rd and continue along this road before turning left down the Croft Rd. Continue down the Croft Rd back to the car park.
Thursday, 21 April – meet at first car park on right after Drumnagreagh
Group 1: warm up jog to Drumnagreagh Rd; one each of climbs of 100m through to 800m on Drumnagreagh Rd, with slow downhill recoveries; cool down jog back to car park.
Group 2: warm up jog to Drumnagreagh Rd; 2 sets of hill repetitions on the Drumnagreagh Rd – i.e.,100m, 200m, 300m, 400m and 500m climbs with slow downhill recoveries and 3 minutes between sets. The second set should be done in reverse, starting with the 500m climb; cool down jog back to car park.
Tuesday, 26 April – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 4x600m, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 3x600m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Thursday, 28 April – meet at Drains Bay Car Park
All runners: steady run along Coast Rd towards Larne before turning down on to the Promenade. Climb the ‘Snake’ and head to the Glenarm Rd through the Town Park. Return to Drains Bay car park along Coast Rd and, starting from the ‘blue gate, alternate 30 seconds at slightly faster than each runner’s 400m pace with 1 minute of steady running.