January 2022 Training

JANUARY 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 11 and 20 January). 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, 4 January

Group 1: 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.

Group 2: warm up; 5 pieces of speed work, i.e., one each of 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of 3, 2½, 2 and 1½ minutes respectively; cool down.

Thursday, 6 January

Group 1: warm up; 3 sets of 4x400m with 1 minute recoveries and a 3 minute slow jog between sets; cool down.

Group 2: warm up; 3 sets of 3x400m with 1½ minute recoveries and a 3 minute slow jog between sets; cool down.

Tuesday, 11 January – meet at car park beside the Crown Buildings/Job Centre on Pound Street

Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down.

Group 2: warm up; 1½ laps of above circuit; cool down.

Thursday, 13 January

Group 1: warm up; 2 sets of 4x600m, with 1½ minute recoveries and 3 minute slow jog between sets; cool down.

Group 2: warm up: 2 sets of 3x600m, with 2 minute recoveries and 4 minute slow jog between sets; cool down.

Tuesday, 18 January

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, 20 January – 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.

Tuesday, 25 January

Group 1: warm up; 2 sets of 4x600m, with 1½ minute recoveries and 3 minute slow jog between sets; cool down.

Group 2: warm up: 2 sets of 3x600m, with 2 minute recoveries and 4 minute slow jog between sets; cool down.

Thursday, 27 January

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.