Until further notice, the meeting point for training will be at 6.30pm in the car park of the LARNE TENNIS & BOWLING CLUB on the Glenarm Road (but see details for 9 and 26 December). 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.
Thursday, 2 December
Group 1: warm up; 2×2 miles with 5 minute slow jog recovery; cool down.
Group 2: warm up; 2×2 miles with 7 minute slow jog recovery; cool down.
Note: Option of easy/steady run for anyone running in the Seeley Cup.
Tuesday, 7 December
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) – 1½, 2 and 3 minutes respectively between sets; cool down.
Group 2: scaled down version of Group 1 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.
Thursday, 9 December– meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 4 figure-of-eight laps of Inver (i.e., Mill Rd, Whitla Brae, Casement Brae, Mill Rd, Whitla Brae circuit) taking it very slow down Whitla Brae; cool down
Group 2: warm up; 3-4 ‘big’ laps of Inver (i.e., Mill Rd – Casement Brae circuit) with very slow down Casement Brae recoveries; cool down.
Tuesday, 14 December
Both Groups: warm up; 5K tempo run (full details on the night); cool down. Note: this is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.
Thursday, 16 December
Santa Run – details on night.
Tuesday, 21 December
Group 1: warm up; 3 sets of 4x400m with 1 minute recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x400m with 1½ minute recoveries and 3 minutes between sets; cool down.
Thursday, 23 December
Group 1: Steady run – Club, Coast Rd, Branch, Old Glenarm Rd, Ballycraigy Rd, Upper Cairncastle Rd, Roddens, Greenland Rd, Waterloo Rd, Newington Avenue, Club.
Group 2: Steady run – Club, Coast Rd, Branch, Old Glenarm Rd, Kent Avenue, Victoria Rd, Glenarm Rd, Club. Head/body torches recommended for these runs.
Sunday, 26 December – meet at Drains Bay Car Park for 10.30 start Boxing Day Carnfunnock Handicap (approximately 4.4 miles).
Tuesday, 28 December
No club training (Christmas Cracker race)
Thursday, 30 December
Group 1: warm up; 3 sets of 4 climbs of Princes Gardens at 400m pace, 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 sets; cool down.
Group 2: warm up: 3 sets of 3 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.
Note: Option of easy/steady run for anyone running in the Race over the Glen on New Year’s Day.