Until further notice or when notified otherwise (e.g., see Thursday, 10 November below), the meeting point for training will be at 6.30pm in the car park of the LARNE TENNIS & BOWLING CLUB on the Glenarm Road.
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/body torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
Tuesday, 1 November
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.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Thursday, 3 November
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m).
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Tuesday, 8 November
Group 1: warm up; 3 sets of 4 climbs of Princes Gardens at 400m pace, from junction of Princes Gdns and Glenarm Rd to Victoria Rd, with slow down hill recoveries and a steady recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between sets; cool down.
Group 2: warm up: 3 sets of 3 combined flat/climb repetitions at 400m pace on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Thursday, 10 November– meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down (approx. 10k).
Group 2: warm up; 1½ laps of above circuit; cool down (approx.. 7.3k).
Group 3: warm up; 1 lap of above circuit (approx. 5k).
Tuesday, 15 November
Groups 1 & 2: warm up, 5K tempo run (25 October course in reverse); 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 steady run (distance determined on the night); cool down.
Thursday, 17 November
Group 1: warm up: 3 sets of 4 combined flat/climb repetitions at 400m pace on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down.
Group 2 & 3: warm up; 3 sets of 3 climbs of Princes Gardens at 400m pace, from junction of Princes Gdns and Glenarm Rd to Victoria Rd, with slow down hill recoveries and a slow recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between each set; cool down. Option of steady run available.
Tuesday, 22 November
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m).
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Thursday, 24 November
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 & 3: 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.
Tuesday, 29 November
Group 1: warm up; 3×10 minutes, with 4-minute slow jog recoveries; cool down.
Group 2 & 3: warm up; 3×10 minutes, with 5-6 minute slow jog recoveries; cool down. Option of steady run available.
The target pace for these runs is each individual’s monthly 5K tempo run pace