JANUARY 2023 TRAININGx
Happy New Year to all club members and their families and to all the friends of Larne AC.
Until further notice or when notified otherwise (see 3, 10, 12 and 31 January 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, 5 January
Group 1: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1 minute, 1½ minutes, 2 minutes, 3 minutes, 2 minutes, 1½ minutes and 1 minute respectively; cool down.
Group 2: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.
Tuesday, 10 January – meet at 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, 12 January – 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.
Tuesday, 17 January
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, 19 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.
Tuesday, 24 January
Groups 1 & 2: warm up; 3 sets of 4 climbs of Princes Gardens (using both sides of the road) 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, 26 January
Group 1: warm up; 2 sets of 3x800m/3:00 minutes, 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, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday. 31 January – meet at Drains Bay car park
Group 1 & 2: warm up; 6 inner laps/climbs in Carnfunnock, further details on the night.