AUGUST 2021 TRAINING

Please note, unless or until otherwise notified via Facebook or the club’s website, club-night training commences at 6.30pm, meeting at the locations specified below. 

In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright, fluorescent or reflective clothing when running on public roads and footpaths.

Tuesday, 3 August – meet at Ballygally Car Park

Group 1: warm up; 3 sets of 4x400m/quarter miles with 1 minute recoveries and 2 minutes between sets; cool down.

Group 2: warm up; 3 sets of 3x400m/quarter miles with 1½ minute recoveries and 3 minutes between sets; cool down.

Anyone who raced in Broughshane may, if they wish, opt out of the above speed work and go for a steady run.

Thursday, 5 August – meet at Drains Bay Car Park

Group 1: warm up; 2 sets of 3 climbs from entrance to Par 3 Golf Course to top of steps with slow downhill recoveries and 2 minutes between sets.  At end of 3rd climb of second set, turn right towards the ‘viewing point’, then return to the club via descent to the Walled Garden before turning right past the site of the former Lions Centre.

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.  At the end of the 4th climb of second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.

Tuesday, 10 August – meet at Ballygally Car Park

Group 1: warm up; 3 sets of 4x400m/quarter miles with 1 minute recoveries and 2 minutes between sets; cool down.

Group 2: warm up; 3 sets of 3x400m/quarter miles with 1½ minute recoveries and 3 minutes between sets; cool down.

Thursday, 12 August – meet at Drains Bay Car Park

Group 1: 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) – 2, 3 and 4 minutes respectively between sets; cool down

Group 2: scaled down version of Group 1 session, i.e., 3×30 seconds, 3×1 minute, 3×1½ minutes and 3×2 minutes with same recoveries as Group 1 session; cool down

Tuesday, 17 August – meet at Ballygally Car Park

All Groups: 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, 19 August – meet at first Car Park on right after Drumnagreagh

Group 1: warm up; steady run from car park onto Drumnagreagh Rd, turning right onto Dickeystown Rd to Glenarm and returning to car park via Coast Rd, with option of picking up pace from 10½ mile mark to 8¼ mark at car park or 2 sets of hill repetitions on Drumnagreagh Rd, i.e., 100m, 200m, 300m, 400m and 500m climbs with slow downhill recoveries and 2 minutes between sets; cool down.  Note: the second set should be done in reverse, i.e., starting with 500m climb.

Group 2: warm up; 2 sets of hill repetitions on Drumnagreagh Rd, i.e., 100m, 200m, 300m and 400m climbs with slow downhill recoveries and 2 minutes between sets; cool down.  Note: the second set should be done in reverse, i.e., starting with 400m climb.

Tuesday, 24 August – 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.

Thursday, 26 August – meet at Drains Bay Car Park

Group 1: warm up; 6 pieces of speed work, i.e., one each of 6 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of 3, 2½, 2, 1½ and 1 minute respectively; cool down

Group 2: warm up; 5 pieces of speed work, i.e., one each of 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of 3, 2½, 2 and 1½ minutes respectively; cool down

Anyone running in the Antrim Coast Half Marathon may, if they wish, opt out of the above speed work and go for a steady run.

Tuesday, 31 August – meet at Ballygally Bay 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.

Anyone who ran in the Antrim Coast Half Marathon may, if they wish, opt out of the above speed work and go for a steady run.