AUGUST 2024 TRAINING
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/heavy rain/thunder and lightning), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
As previously indicated, club training for this month will concentrate on shorter repetitions, hill work and pace runs aimed at helping runners improve their 5K and 10K times.
Thursday, 1 August – meet at Ballygally carpark
Group 1: easy run to ‘7-mile mark’; 3-mile pace run back to ‘4-mile mark’; cool down.
Group 2: warm up; 3-mile pace run from ‘4-mile mark’ to ‘5½-mile mark’ and back again; cool down.
The above runs, and the training set out for 15 August, are an opportunity for runners to practise their ‘pacing’ using their Garmins, smart watches or the ¼-mile marks.
Tuesday, 6 August – meet at Drains Bay car park
Groups 1&2: recovery run (for some) after Broughshane race, for everyone else steady runs of 45 minutes (Group 1) or 40 minutes (Group 2) including 20 or 15 minutes of mixed fartlek as determined by the relevant Leader.
Thursday, 8 August – meet at Matties, Cairncastle
Moore Cup Handicap (approximately 5 miles) – see Facebook for further details. There will also be the option of a steady run for anyone who feels that this handicap is a step too far at this stage in their running.
Tuesday, 13 August – 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 slow walk back recovery between sets; cool down run back to car park via Ballymullock and Croft Roads.
Group 2; warm up run to School Hill; 2 sets of 5 climbs – further details on the night, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park via Brustin Brae Rd and Croft Rd.
Thursday, 15 August – meet at Ballygally carpark
Groups 1: warm up, 6-mile run from 4-mile mark to 7-mile mark and back again, alternating between a ¼ mile fast and a ¼ mile easy; cool down.
Group 2: warm up; 4-mile run from 4-mile mark to 6-mile mark and back again, alternating between a ¼ mile fast and a ¼ mile easy; cool down..
‘Fast’ in relation to the above means equal to or slightly faster than each runner’s 5K pace.
Tuesday, 20 August – 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.
Thursday, 22 August – meet at Drains Bay carpark
Group 1: warm up; 3 sets of 4x300m climbs in Carnfunnock from entrance to playground car park to former site of Lions Centre 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.
Tuesday, 27 August – meet at Drains Bay car park
Group 1: warm up; 3 sets of 5×1 minute at each runner’s 400m pace alternating with 1-minute slow jog recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 5×1 minute at each runner’s 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Thursday, 29 August – meet at Ballygally carpark
Groups 1&2: warm up; 1 mile easy; 2 sets of 3×1 minute at 400m pace with 1-minute recoveries and 2-minute jog between sets; 1 mile easy; cool down.