31 MAY & JUNE 2022 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.
Tuesday, 31 May – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/½ miles, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/½ miles and 1 set of 2x800m/½ miles, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 2 June – meet at Ballygally Car Park
Group 1: warm up run to Church of Ireland, Cairncastle; 2 sets of 6 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Group 2; warm up run to Church of Ireland, Cairncastle; 2 sets of 5 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Tuesday, 7 June – Drains Bay Car Park
Group 1: warm up; 3 sets of 5×1 minute on Coast Rd or footpath into Larne at 400m pace alternating with 1-minute slow jog recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 5×1 minute on Coast Rd or footpath into Larne at 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Thursday, 9 June – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/½ miles, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/½ miles and 1 set of 2x800m/½ miles, with 2½ minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 14 June – meet at Ballygally Car Park
Groups 1 & 2: 4 mile club handicap starting and finishing at Ballygally car park – full details of the course will be posted on the club’s Facebook page before the race. If for any reason it is necessary to postpone this handicap training will be as below.
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, 16 June – meet at first car park on right after Drumnagreagh
Group 1: warm up; option of one each of climbs of 100m through to 800m on Drumnagreagh Rd, with slow downhill recoveries; cool down jog back to car park or 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.
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, 21 June – meet at Ballygally Car Park
Group 1: warm up run to 5 mile mark; 2 sets of 3x1000m, 2½-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up run to 5 mile mark; 1 set of 3x1000m and 1 set of 2x1000m, 3-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 23 June – 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, 28 June – meet at Ballygally Car Park
Group 1: warm up run to 5 mile mark; 2 sets of 3x1000m, 2½-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up run to 5 mile mark; 1 set of 3x1000m and 1 set of 2x1000m, 3-minute recoveries and 5-minute slow jog between sets; cool down.
Note:Runners competing in the Larne 10K on Saturday may wish to restrict this training session to 3 sets of 2x400m/¼ mile at 5 seconds slower than their normal 400m/¼ mile pace, with 1½ minute recoveries and 2-3 minutes slow jog between sets, not forgetting the usual warm up and cool down.
Thursday, 30 June – meet at Drains Bay Car Park
Groups 1 & 2: steady runalong 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.
Note: Runners competing in the Larne 10K should turn at the top of the Promenade and return to the car park alternating 1 minute at each individual’s 800m pace with 2 minutes easy running.