Please note, unless or until otherwise notified via Facebook, 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/fluorescent clothing when running on public roads and footpaths.
NOTE: In the unlikely event of bad weather (e.g., gale-force winds and heavy rain), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 2 April – meet at Ballygally carpark
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
Back to Running Group/Group 3: training for this group will initially be determined on the night based on the expectations/requirements of the group members.
Note: Anyone who competed in Easter Monday’s Whitehead race may opt for a recovery run on the Coast Road.
Thursday, 4 April – meet at Ballygally carpark
Groups 1 & 2: warm up, 5K tempo run; cool down. This is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last. Note: this is the first of two 5K tempo runs this month in preparation for the Belfast Marathon relay – see 30 April below.
Back to Running Group/Group 3: see 2 April details above.
Tuesday 9 April – meet at Ballygally carpark
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.
Back to Running Group/Group 3: see 2 April details above.
Thursday, 11 April – meet at Ballygally carpark
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 via Ballymullock and Croft Roads.
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 via Brustin Brae and Croft Roads.
Back to Running Group/Group 3: see 2 April details above.
Tuesday, 16 April – meet at Ballygally carpark
Groups 1 & 2: Fartlek sessions on Coast Rd with times/distances of the fartlek element determined by the group leaders on the night. Group 1 session will involve 1 mile warm up and cool down with 3 miles of mixed fartlek while Group 2 session will be 1 mile warm up and cool down with 2 miles of mixed fartlek.
Back to Running Group/Group 3: see 2 April details above.
Thursday, 18 April – meet at Ballygally carpark
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.
Back to Running Group/Group 3: see 2 April details above.
Tuesday, 23 April – meet at Drains Bay carpark
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.
Back to Running Group/Group 3: see 2 April details above.
Thursday, 25 April – meet at Ballygally carpark
Group 1: warm up; 2 sets of 4x600m, with 1½-minute recoveries and 4-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.
Back to Running Group/Group 3: see 2 April details above.
Tuesday, 30 April – meet at Ballygally carpark
Groups 1 & 2: warm up, 5K tempo run; cool down. This is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.
Back to Running Group/Group 3: see 2 April details above.