Please note, unless or until otherwise notified via Facebook or the club’s website, club-night training commences at 6.30pm, meeting at the locations specified below. In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright, fluorescent or reflective clothing when running on public roads and footpaths.
Tuesday, 5 July – meet at Drains Bay Car
ParkGroup 1: warm up; 2 sets of 4 climbs from entrance to Par 3 Golf Course in Carnfunnock to bottom of steps with slow downhill recoveries and 2 minutes between sets; on 4th climb of second set, continue to top of steps, turn right towards the ‘viewing point’, then return to the club via descent to the Walled Garden before turning right past the site of the former Lions Centre.
Group 2: warm up; 2 sets of 4x300m climbs from Play Park car park in Carnfunnock to former site of Lions Centre with slow downhill recoveries and walk-back recovery between sets; on 4th climb of second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.
Thursday, 7 July – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 4×1 mile with 4-minute slow jog recoveries; cool down.
Tuesday, 12 July
NO CLUB TRAINING
Thursday, 14 July
NO CLUB TRAINING
Tuesday, 19 July – meet at Ballygally Car Park
All Groups: 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, 21 July – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 4×1 mile with 4-minute slow jog recoveries; cool down.
Tuesday, 26 July – meet at Ballygally Car Park
Group 1: warm up run to Church of Ireland, Cairncastle; 2 sets of 6 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Group 2; warm up run to Church of Ireland, Cairncastle; 2 sets of 5 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
‘Back to Running’ Group:
The exact details of the training for this new group will be determined on the night but, as the objective of establishing the group is to try to provide an easy route back into club training for former members and current members who for whatever reason feel that they are not yet ready to return to club training, it will consist of easy runs, interspersed if necessary with periods of walking. It is anticipated that the Group will run for six weeks but, again if necessary, this period can be extended and runners will be free to move into Group 1 or 2 when they feel ready.
Thursday, 28 July – meet at Drains Bay Car Park
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.
Back to Running Group – see above.