Until further notice or when notified otherwise (see 23 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 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, 2 January
Group 1 and 2: steady runs of 50 minutes and 40 minutes respectively over courses determined by the leaders but avoiding steep climbs – a gentle introduction to the New Year.
Thursday, 4 January
Group 1: warm up; 3 sets of 4x400m with 1-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x400m with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Tuesday, 9 January
Group 1: warm up; 3 sets of 4 combined flat/climb repetitions on the Promenade starting off at 400m pace, with slow jog back recoveries between climbs and walk back recovery between sets; cool down.
Group 2: warm up: 3 sets of 4 climbs of Princes Gardens, from junction of Princes Gdns and Glenarm Rd to Victoria Rd starting off at 400m pace, with slow down hill recoveries and an easy recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between sets; cool down.
Thursday, 11 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) with 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 the same recoveries as Group 1; cool down.
Tuesday 16 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; cool down.
Thursday, 18 January
Group 1: warm up; 3 sets of 4x400m with 1-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x400m with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Tuesday, 23 January – meet at Drains Bay car park
Group 1: warm up; 6 inner laps in Carnfunnock; cool down.
Group 2: warm up; 5 inner laps in Carnfunnock; cool down.
Thursday, 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.
Tuesday, 30 January
Group 1: warm up: 3 sets of 5 climbs of Princes Gardens from junction of Princes Gdns and Glenarm Rd to Victoria Rd starting off at 400m pace, with slow down hill recoveries and an easy recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between sets; cool down.
Group 2: warm up; 3 sets of 3 combined flat/climb repetitions on the Promenade starting off at 400m pace, with slow jog back recoveries between climbs and walk back recovery between sets; cool down.