Until further notice or when notified otherwise (see 6, 11, 18, 22 and 25 February 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, 4 February
Groups 1 & 2: warm up; 6 pieces of speed work, 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.
Thursday, 6 February – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1:warm up; 3 sets of 4×60 second climbs on Casements Brae with slow down hill recoveries between climbs and 2-minute recovery between sets then finish with one 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 down hill recoveries between climbs and 2-minute recovery between sets then finish with one slow lap of Mill Rd/Whitla Brae circuit before returning to car park.
Tuesday, 11 February– meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 sets of 4x650m, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 3x650m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Thursday, 13 February
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; cool down.
Tuesday 18 February– meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 sets of 4x640m (combination of long, steady climbs and fastish descents), with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 3x600m (long, steady climbs and fastish descents) with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 20 February
Groups 1 & 2: steady runs of approximately 40-45 minutes and 35-40 minutes respectively (routes determined by leaders) incorporating 2×5-minute reps at each runner’s 5K pace with 5-minute jog between reps.
Saturday, 22 February – meet at Ballygally Car Park
Ballygally Handicap (8 miles) – meet as above for 10:30 start. Full details will be posted on the club’s Facebook page.
Tuesday, 25 February – meet at car park beside the Crown Buildings/Job Centre on 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.
Thursday, 27 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 3x800m with 2½-minute recoveries and 5-minute slow jog between sets; cool down.