APRIL 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, all runners are reminded of the importance of wearing at least one item of bright clothing when running on public roads and footpaths.
Tuesday, 4 April – meet at Ballygally Car Park
Groups 1 & 2: warm up; 4×30 seconds (30 second recoveries), 4×1 minute (1 minute recoveries), 4×1½ minutes (1 minute recoveries) and 4×2 minutes (1½ minute recoveries) – 1½, 2 and 3 minutes respectively between sets; cool down
Thursday, 6 April – meet at Drains Bay Car Park
Group 1: warm up; 3 sets of 3x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2: warm up; 3 sets of 3x300m climbs in Carnfunnock from entrance to the playground car park to the former site of the Lions Centre with slow downhill recoveries and walk-back recovery between sets; cool down.
Easter Tuesday, 11 April – meet at Ballygally Car Park
Group 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.
Note: Anyone who competed in Easter Monday’s Whitehead race may opt for a recovery run on the Coast Road.
Thursday, 13 April – meet at Ballygally Car Park
Group 1: warm up run to Church of Ireland, Cairncastle; 2 sets of 6 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Group 2; warm up run to Church of Ireland, Cairncastle; 2 sets of 5 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Tuesday, 18 April – meet at Ballygally Car Park
School Hill Handicap over the same 4-mile course as last year, i.e., starting and finishing at the Croft Rd entrance to Ballygally car park and taking in the Croft Rd before turning left into and through Mill Vale, straight across the Old Glenarm Rd onto School Hill, at the end of School Hill turn right onto the Brustin Brae Rd, then left onto the Croft Rd. At the top of the Croft Rd turn right onto the Ballymullock Rd, then at bottom of the hill beside the Church of Ireland turn right onto the Brustin Brae Rd before finally turning left onto the Croft Rd for the run to the finish. See the club’s Facebook page for further details.
Thursday, 20 April – meet at Ballygally Car Park
Group 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.
Tuesday, 25 April – meet at Ballygally Car Park
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.
See note below.
Thursday, 27 April – meet at Headless Cross Car Park (Knockdhu)
Groups 1 & 2: steady familiarisation run over the Interclub Race course (4-5 miles).
Note: Anyone running the Belfast Marathon (full distance) should skip this and the Tuesday session and either rest or do a short (3-4 miles) easy run incorporating 4-6 one-minute efforts at his or her 400m pace.