AUGUST 2022 TRAINING
Please note, unless or until otherwise notified via Facebook or the club’s website, club-night training for all groups commences at 6.30pm 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, 2 August – meet at Ballygally Car Park
Group 1: warm up; 6-mile non-stop run with first half mile at easy pace, second half mile fast, third half mile easy, fourth half mile fast, etc.; cool down.
Group 2: warm up; 4-mile non-stop run with first half mile at easy pace, second half mile fast, third half mile easy, fourth half mile fast, etc.; cool down.
Group 3 (Back to Running Group): training for this group will be determined on the night.
Thursday, 4 August – meet at Ballygally Car Park
Group 1: 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.
Group 2: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.
Group 3: see Tuesday, 2 August.
Tuesday, 9 August – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 5 climbs on hill at back of maze, with slow downhill recoveries and walk-back recovery between sets; at top of final climb, continue on towards Ice House then turn left across top path, past the viewing point and down the steps before returning to the car park.
Group 2: warm up; 2 sets of 3 climbs from entrance to Par 3 Golf Course in Carnfunnock to bottom of steps with slow downhill recoveries and 2 minutes between sets; on 3rd climb of second set, continue to top of steps, 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 3: see Tuesday, 2 August.
Thursday, 11 August – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 3×1 mile with 4-minute slow jog recoveries; cool down.
Group 3: see Tuesday, 2 August.
Tuesday, 16 August – meet at Ballygally Car Park
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.
Group 3: see Tuesday, 2 August.
Thursday, 18 August – meet at Drain 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.
Group 3: see Tuesday, 2 August.
Tuesday, 23 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’.
Group 3: see Tuesday, 2 August.
Thursday, 25 August – meet at Ballygally Car Park
Group 1: warm up; 2×2 miles with 5 minute slow jog recovery between reps; cool down.
Group 2: warm up; 2×2 miles with 5 minute slow jog recovery between reps; cool down.
Group 3: see Tuesday, 2 August.
Tuesday, 30 August – meet at Ballygally Car Park
Groups 1 & 2: steady run north on Coast Rd with Group 1 turning at 6½-mile mark and Group 2 turning at 6-mile mark, with both groups alternating 45 seconds at each runner’s 400m pace with 1 minute of steady running on way back to 4-mile mark in Ballygally.
Group 3: see Tuesday, 2 August