FEBRUARY 2023 TRAINING
Until further notice, or when notified otherwise (see 4, 9 and 23 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 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, 2 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 5×1 minute 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Saturday, 4 February – Glenarm Forest Handicap: meet at Glenarm Forest car park for 10:30am start
Tuesday, 7 February
Group 1: warm up; 2 sets of 3x800m/3:00 minutes on Coast Rd, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/4:00 minutes and 1 set of 2x800m/4:00 minutes on Coast Rd, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 9 February – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 5 ‘big’ laps of Inver (Mill Rd – Casement Brae circuit) with very slow down Casement Brae recoveries; cool down.
Group 2: warm up; 4-5 ‘small’ laps of Inver (Mill Rd – Whitla Brae circuit) with walk down Whitla Brae recoveries; cool down.
Tuesday, 14 February
Group 1: warm up; 5x1000m/3:45 minutes, with 2½-minute recoveries; cool down.
Group 2: warm up; 4x1000m/5:00 minutes with 3½-minute recoveries; cool down.
Thursday, 16 February
Groups 1& 2: warm up: 3 sets of 3 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 by completing lap of 2-mile circuit, i.e., from bottom of Promenade hill return to club vial Leisure Centre, Tower Rd, Curran Rd and Glenarm Rd.
Tuesday, 21 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.
Thursday, 23 February – meet at Drains Bay car park
Groups 1 & 2: steady run along Coast Rd towards Larne before turning down on to the Promenade. Continue as below: –
Group 1 – run long Promenade to Leisure Centre before returning to the Glenarm Rd via the Tower Rd and Curran Rd. Once on the Glenarm Rd, run to the ‘blue gate’ and, starting at the gate, mixed fartlek to the car park with times/distances at Leader’s discretion (total distance approx. 9.2k).
Group 2 – climb the ‘Snake’ and head to the Glenarm Rd through the Town Park. Return to Drains Bay car park along Coast Rd and, starting from the ‘blue gate, mixed fartlek to the car park with times/distances at Leader’s discretion (total distance approx. 7.6k).
Tuesday, 28 February
Group 1: warm up; 5x1000m/3:45 minutes, with 2½-minute slow jog recoveries; cool down.
Group 2: warm up; 4x1000m/5:00 minutes with 3½-minute slow jog recoveries; cool down.