Until further notice, or except where indicated otherwise (see 7 and 21 November below), the meeting point for training will be at 7pm in the LARNE TENNIS & BOWLING CLUB on the Glenarm Road.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of fluorescent/reflective clothing when running on public roads and footpaths. The wearing of a head torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
As per the recently issued instructions from Athletics NI, there will be no organised club training on 1 December, 3 December, 8 December and 10 December, however, club members may, if they so wish, avail themselves of any of the various training options listed below.
Option 1: warm up; 40-minute run consisting of 10 minutes steady running, 20 minutes alternating between 1 minute fast (i.e., at each runner’s 400m pace) and 1 minute jog recovery and finishing with another 10 minutes steady running; cool down.
Option 2(a): warm up; 3 sets of 3 or 4 climbs of Princes Gardens, from junction of Princes Gdns and Glenarm Rd to Victoria Rd, with slow down hill recoveries and a steady recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between each set; cool down.
Option 2(b) (for anyone who is able to train during daylight hours or who wants away from the town): warm up; 10 one-minute climbs on the hill up to the Church of Ireland, Cairncastle, with slow down hill recoveries; cool down
Option 3(a): warm up; 6 pieces of speed work on Glenarm Rd/Coast Rd, 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.
Option 3(b): warm up; 5 pieces of speed work on Glenarm Rd/Coast Rd, 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.
Option 4(a): warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m on the Coast Rd with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse omitting the 1000m: cool down.
Option 4(b): warm up; 1x200m, 1x400m, 1x600m and 1x800m on the Promenade with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse; cool down.
Group 5(a): 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.
Group 5(b): scaled down version of above session, i.e., warm up; 3×30 seconds, 3×1 minute, 3×1½ minutes and 3×2 minutes with same recoveries as Group 1 session; cool down.
Option 6(a): warm up; 3 sets of 4 one-minute climbs on the Dual Carriageway, with jog back recoveries and walk back recoveries between sets; cool down.
TUESDAY, 15 DECEMBER 2020
Meet at Tennis Club
All: warm up; 5K tempo run consisting of 1½ laps of the 2-mile circuit – full details on the night; cool down.
THURSDAY, 17 DECEMBER 2020
Meet at Tennis Club
Group 1: warm up; 3 sets of 4x400m on Coast Rd, 1 minute recoveries and 3 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x400m on Promenade, 1½ minute recoveries and 3 minutes between sets; cool down.
TUESDAY, 21 DECEMBER 2020
Meet at Tennis Club
Group 1: warm up; 3 sets of 4 combined flat/climb repetitions on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down. Runners with head torches should wear them for this session.
Group 2: warm up; 3 sets of 3x200m ‘gentle gradient’ climbs, i.e., between the ‘16’ and ‘18’ marks on the Coast Rd, with jog back recoveries between climbs and walk back recoveries between each set; cool down.
THURSDAY, 24 DECEMBER 2020
No Club Training
SATURDAY, 26 DECEMBER 2020
Meet at DRAINS BAY CAR PARK AT 10.00AM
All: 5K run over Carnfunnock Park Run course. This is not a handicap but, to comply with any relevant COVID 1 guidance, runners will be set of either individually or in small groups based on the starter’s estimation of each runner’s finishing time.
TUESDAY, 29 DECEMBER 2020
Meet at Tennis Club
Group 1: warm up; 2 sets of 4x600m on the Coast Rd, with 1½ minute recoveries and 3 minutes between sets; cool down.
Group 2: warm up: 2 sets of 3x600m on the Promenade, with 2 minute recoveries and 4 minutes between sets; cool down.
THURSDAY, 31 DECEMBER 2020
No Club Training