FEBRUARY 2022 TRAINING
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 24 February). 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.
Tuesday, 1 February
Group 1: warm up: 2 sets of 5 combined flat/climb repetitions at 400m pace 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; 2 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.
Thursday, 3 February
Group 1: warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m on the Coast Rd 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 on the Promenade with 30 seconds, 1-minute, 1½-minute, 2-minute and 3-minute recoveries, repeat in reverse; cool down.
Tuesday, 8 February
Group 1: warm up; 2 sets of 3x800m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 10 February
Group 1: warm up; 2 sets of 4 climbs on Whitla Brae with slow down hill recoveries and slow recovery lap of Mill Rd/Whitla Brae circuit between sets; cool down.
Group 2: warm up: 2 sets of 4 combined flat/climb repetitions at 400m pace 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.
Tuesday, 15 February
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 4×1 minute at 400m pace alternating with 1-minute slow jog recoveries and 3-minute slow jog between sets; cool down.
Thursday, 17 February
Group 1: warm up; 2 sets of 3x800m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 22 February
Both Groups: warm up; 5K tempo run (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, 24 February
Meet at car Crown Buildings/Job Centre, Pound Street
Group 1: warm up; 3 sets of 4x300m climbs on the dual carriageway with jog back recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x300m on the dual carriageway with jog back recoveries and 3 minutes between sets; cool down.