September 2023 Training

September 2023 Training

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 at 6.30pm. In the interests of personal safety, particularly as the darker nights draw in, all runners are reminded of the importance of wearing at least one item of bright clothing when running on public roads and footpaths.NOTE: In the event of bad weather, please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.

Tuesday, 5 September – meet at Ballygally Car ParkGroup 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 September – no Club trainingClub AGM, 7:00pm, Larne Bowling & Tennis Club, Glenarm Road.

Tuesday, 12 September – meet at Ballygally Car ParkAll runners: 2x5K relay – a bit of fun. Club members can pair up with whomever they want – e.g., partner, daughter, son, friend, whomever – and submit details of their ‘team’ via Facebook to Jackie Wallace as early as possible but by no later than Sunday evening, 10 September. Although not an official handicap race, to introduce a little competition each team will be allotted a handicap rating based on combined recent 5K times for both runners. In practice, this means that there could be more than thirty minutes between the starting times of the first and last teams to be given the off. Anyone preferring to run as an individual Individuals can, of course, run the first leg of the 5K as a time trial and he/she will be slotted into the ‘first-starting’ group of runners.There will be a small number of spot prizes available after the race with names/team numbers being drawn out of a hat.

Thursday, 14 September – meet at first car park on right after Drumnagreagh Group 1: steady run from car park onto the 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 from the 10½ mile mark on the Larne side of Glenarm back to the 8¼ mile mark at the mid-point of the car park at his or her own 10K pace.Group 2: warm up jog to Drumnagreagh Rd; option of above run over the Dickeystown Rd or 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 19 September – meet at Ballygally Car ParkGroup 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, 21 September – meet at Drains Bay Car ParkGroup 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.

Tuesday, 26 September – meet at Ballygally Car ParkGroup 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 September – meet at Drains Bay Car ParkGroup 1: warm up; 3 sets of 4 climbs on hill at back of maze, with slow downhill recoveries and walk-back recovery between sets; at top of final climb, continue on towards Ice House before continuing across top path, past the viewing point and down the steps before returning to the car park.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; after the 4th climb of the second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.From the start of October, unless otherwise notified the meeting point for club training will be the LARNE BOWLING & TENNIS CLUB car park on the Glenarm Road.