OCTOBER 2022 TRAINING
Until further notice, the meeting point for training will be at 6.30pm in the car park of the LARNE BOWLING & TENNIS CLUB on the Glenarm Road (but see details for Thursday, 13 October and Saturday 27 October below).
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.
Tuesday, 4 October
Group 1: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1 minute, 1½ minutes, 2 minutes, 3 minutes, 2 minutes, 1½ minutes and 1 minute respectively; cool down.
Group 2: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.
Group 3: (Back to Running Group): training for this group will be determined on the night.
Thursday, 6 October
Groups 1, 2 & 3 – steady run: all GROUPS – Glenarm Rd, BankHeads Lane, the ‘Snake’, the Promenade, Tower Rd, Curran Rd. Bay Rd (NOT GROUPS 1 &2 – see below), Chain Memorial Rd, the Promenade (to the end), Glenarm Rd back to start (approx. 4.25K). GROUPS 1 & 2 – at junction of Curran Rd and Bay Rd continue on along Curran Rd to Coastguard Rd before turning left onto Fleet Street. After the Olderfleet Bar, run to and along the Harbour Highway to the exit on left at the railway ‘bridge’. From here, run around Tullygarley then turn right onto the Glynn Rd and head towards the Library. From the Library, GROUP 2 should return to the Bowling Club via Victoria Rd (approx. 6.2K). From the Library, GROUP 1 turn left onto the Roddens then turn right onto Laharna Avenue. At end of Laharna Avenue, turn left onto the Old Glenarm Rd then right onto Waterloo Rd before continuing along Upper Waterloo Rd at the end of which turn right and head back to the Bowling Club (approx. 7K).
Saturday, 8 October – meet at Larne Leisure Centre (Promenade) for 10:30am start
Fulton Five Handicap – see Club Facebook page for details.
Tuesday, 11 October
Group 1: warm up; 2 sets of 3x800m/3:00 minutes, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/4:00 minutes and 1 set of 2x800m/4:00 minute, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Group 3: see Tuesday, 4 October.
Thursday, 13 October – meet at meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 3 sets of 4x300m climbs on the dual carriageway with jog back recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x300m on the dual carriageway with jog back recoveries and 3 minutes between sets; cool down.
Group 3: see Tuesday, 4 October.
Tuesday, 18 October
Group 1: warm up; 2 sets of 3x800m/3:00 minutes, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/4:00 minutes and 1 set of 2x800m/4:00 minutes, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Group 3: see Tuesday, 4 October.
Thursday, 20 October
Group 1: warm up; 3 sets of 5×1 minute 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 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Group 3: see Tuesday, 4 October.
Tuesday, 25 October
Groups 1 & 2: 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.
Group 3: warm up; option of 5K as above or shorter tempo run (distance determined on the night); cool down.
Thursday, 27 October – meet at meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 5 ‘big’ laps of Inver (Mill Rd – Casement Brae circuit) with very 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.
Group 3: see Tuesday, 4 October.