OCTOBER 2024 TRAINING
Until further notice or when notified otherwise (see 5, 29 and 31 October 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 bright/fluorescent clothing and a head/body torch when running on public roads and footpaths.
NOTE: In the event of bad weather (particularly ice or snow), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 1 October
Group 1:warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m with 30 seconds, 1-minute, 1½-minute, 2-minute and 3-minute recoveries, repeat in reverse omitting the 1000m: cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m and 1x800m with 30 seconds, 1-minute, 1½-minute, and 3-minute recoveries, repeat in reverse; cool down.
Thursday, 3 October
Groups 1 & 2: steady runs of approximately 40-45 minutes and 35-40 minutes respectively (routes determined by leaders) incorporating 2×5-minute reps at each runner’s 5K pace with 5-minute jog between reps.
Saturday, 5 October – meet at Promenade car park beside Larne Leisure Centre
Fulton Five Handicap (5 miles on Promenade/Coast Rd) – meet as above for 10:30 start. See club’s Facebook page for details.
Tuesday, 8 October
Group 1: warm up; 3 sets of 4x400m with 1-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 4 laps of Town Park ‘circle’ with 1-minute recoveries and 3-minute slow jog between sets; cool down.
Thursday, 10 October
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 Victoria Road/Agnew Street/Main Street/Princes Gardens circuit between each set; cool down.
Tuesday, 15 October
Group 1: warm up; 3 sets of 4x400m with 1-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x400m with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Thursday, 17 October
Group 1: warm up; 3 sets of 5 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.
Tuesday, 22 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.
Thursday, 24 October
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.
Tuesday, 29 October – 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.
Thursday, 31 October – 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.
Group 2: warm up; 1½ laps of above circuit; cool down.
The Lower Cairncastle Rd sections of the above runs should be used as recoveries, i.e., taken slow.