DECEMBER 2022 TRAINING
Until further notice or when notified otherwise (see Thursdays, 1 & 15 December and Tuesday, 20 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 fluorescent/reflective clothing when running on public roads and footpaths. The wearing of a head/body torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
Thursday, 1 December – meet at Drains Bay car park
Group 1 & 2: warm up; 6 inner laps/climbs in Carnfunnock, further details on the night.
Carnfunnock is ‘lit’ at night, but ideally runners should wear a head/body torch for this training session.
Group 3: steady run, distance and course as determined on the night.
Tuesday, 6 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 5-minute slow jog between laps; cool down.
Group 3: steady run, distance and course as determined on the night.
Thursday, 8 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.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Tuesday, 13 December
All Groups: warm up, two-person 2×2 mile relay – a bit of pre-Christmas fun. See Jackie’s Facebook post for details or speak to Jackie or myself at training.
There will also be the option of a short steady run for anyone not competing in the relay.
Thursday, 15 December – meet at Drains Bay car park
Group 1: warm up; 3 sets of 3x500m with 1½ minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 2x500m with 1½ minute recoveries and 4-minute slow jog between sets; cool down.
Carnfunnock is ‘lit’ at night, but ideally runners should wear a head/body torch for this training session.
Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.
Tuesday, 20 December– meet at car park beside Crown Buildings/Job Centre, Pound Street
Group 1: warm up; 3 sets of 3 climbs on Whitla Brae with slow down hill recoveries and slow recovery lap of Mill Rd/Whitla Brae circuit after each set; cool down.
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; before returning to car park, finish with one slow lap of Mill Rd/Whitla Brae circuit; cool down.
Group 3: steady run, distance and course as determined on the night.
Thursday, 22 December
All Groups: steady run, course(s) determined on the night.
Monday, 26 December – meet at Dixon Hall, (Drains Bay car park) for 10:00 start
Boxing Day Handicap: this handicap (approx. 4.4 miles) is open to guest runners; see club Facebook page or speak to committee member for further details.
Tuesday, 27 December
Christmas break – no club training.
Thursday, 29 December
Christmas break – no club training.