Until further notice or when notified otherwise (see 14 and 26 December below) the meeting point for training will be at 6.30pm in the car park of 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 bright/fluorescent clothing and a head/body torches when running on public roads and footpaths.
NOTE: In the event of bad weather (particularly ice or snow), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 5 December
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m).
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down (lap distance as above).
Thursday, 7 December
Group 1: warm up; 3 sets of 5×1 minute at 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 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Tuesday, 12 December
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.
Thursday, 14 December – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1:warm up; 3 sets of 3×90 second climbs on Casements Brae with slow down hill recoveries and slow recovery lap of Mill Rd/Whitla Brae circuit between sets then finish with one slow lap of Mill Rd/Casement Brae circuit before returning to car park.
Group 2: warm up: 3 sets of 3×90 second climbs on the Mill Rd with slow jog back recoveries between climbs and walk back recovery between sets then finish with one slow lap of Mill Rd/Whitla Brae circuit before returning to car park.
Tuesday 19 December
Group 1:warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m with 30 seconds, 1-minute, 1½-minute, 2-minute and 3-minute recoveries, repeat in reverse omitting the 1000m: cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m and 1x800m with 30 seconds, 1-minute, 1½-minute, and 3-minute recoveries, repeat in reverse; cool down.
Thursday, 21 December
Group 1: warm up; 2 laps of 2-mile* circuit (Glenarm Rd, Curran Rd, Tower Rd, Promenade) with 5-minute slow jog between laps; cool down.
Group 2: warm up; 2 laps of 2-mile* circuit (Glenarm Rd, Curran Rd, Tower Rd, Promenade), with 7-minute slow jog between laps; cool down.
*Actual distance is approximately 70m short of 2 miles.
Tuesday, 26 December – meet at Dixon Hall, Drains Bay at 10:00 for Hastings Financial Services sponsored Boxing Day Handicap
This handicap (approx. 4.4 miles) is open to guest runners; see club’s Facebook page for further details or speak to Jackie or Kieran. Thursday, 28 December – NO CLUB TRAINING