Until further notice or when notified otherwise (see 6 and 25 March 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 torches when running on public roads and footpaths.
NOTE: In the event of bad weather (snow, ice, gales) please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 4 March
Groups 1 & 2: 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.
Thursday, 6 March – meet at Drains Bay car park
Group 1: warm up; 6 inner laps in Carnfunnock; cool down.
Group 2: warm up; 5 inner laps in Carnfunnock; cool down.
Tuesday, 11 March
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; cool down.
Thursday, 13 March
Group 1: warm up; 2 sets of 3x800m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 3x800m with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday 18 March
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.
Thursday, 20 March
Groups 1 & 2: steady runs of approximately 40-45 minutes and 35-40 minutes respectively (routes, avoiding steep climbs, determined by leaders) incorporating 10 minutes of fartlek.
Tuesday, 25 March – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 sets of 4x650m, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 3x650m, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Thursday, 27 March
Group 1: warm up; 3 sets of 5×1 minute at each runner’s 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 at each runner’s 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Saturday, 29 March
Advance notice of Carnfunnock Handicap. Full details will be posted on Facebook in due course.
From Tuesday, 1 April training will move out of town. Full details of meeting points will be set out in each month’s training schedule as usual.