AUGUST 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.
NOTE: In the event of bad weather, please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 1 August – meet at Ballygally Car Park
Moore Cup Handicap – the race will start beside Matties/The Meeting House and take in the Ballycoose, Sallagh, Ballymullock and Croft Roads before finishing at the Croft Rd entrance to Ballygally Car Park (approximately 4.75 miles). See the Club’s Facebook page for further details.
Thursday, 3 August – 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
Tuesday, 8 August – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 5x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2; warm up; 3 sets of 4x190m climbs in Carnfunnock, with slow downhill recoveries; cool down. Further details on the night.
Thursday, 10 August – meet at Drains Bay Car Park
Groups 1 & 2: Fartlek session with running and recovery times/distances determined by the group leaders on the night.
Tuesday 15 August – meet at Ballygally Car Park
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.
Thursday, 17 August – 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 via Ballymullock and Croft Roads.
Group 2; warm up run across School Hill to the Brustin Brae Rd for hill reps – further details on the night; cool down run back to the car park.
Tuesday, 22 August – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 4-minute slow jog recoveries; cool down.
Group 2: warm up; 4x¾ mile with 4-minute slow jog recoveries; cool down.
Thursday, 24 August – meet at Headless Cross (Knockdhu) Car Park
All Runners – the choice of one of the sessions below: –
Option 1: warm up; steady run across the Antrim Hills Way to the Standing Stone or the ‘Trig’ Point and back; cool down. The Standing Stone run is approximately four miles while the Trig Point run is approximately five miles.
Option 2: warm up; 2 sets of 1x100m, 1x200m, 1x300m and 1x400m climbs on the road with slow downhill recoveries and 3 minutes between sets; cool down.
Option 3: 35 – 40 minute steady run on the road.
Tuesday, 29 August – meet at Drains Bay Car Park
Group 1: warm up; 5 outer laps of Carnfunnock, further details on the night; cool down.
Group 2: warm up; 5 inner laps of Carnfunnock, further details on the night; cool down.
Thursday, 31 August – meet at Ballygally Car Park
Group 1 & 2: easy 4 – 5 mile run on Coast Rd finishing with one set of 4×1 minute at each runner’s 400m pace.