JULY 2023 TRAINING
Please note, unless or until otherwise notified via Facebook or the club’s website, the meeting points for club training will be the locations specified below at 6.30pm.
In the interests of personal safety all runners are reminded of the importance of wearing at least one item of bright clothing when running on public roads and footpaths.
Tuesday, 4 July – meet at Drains Bay Car Park
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.
Thursday, 6 July – meet at Ballygally Car Park
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.
Tuesday, 11 July & Thursday, 13 July – NO CLUB TRAINING
Tuesday, 18 July – meet at first Car Park on the right after Drumnagreagh
Group 1: warm up; one each of climbs of 100m through to 800m on Drumnagreagh Rd, with slow downhill recoveries; cool down jog back to car park.
Group 2: warm up jog to Drumnagreagh Rd; hill repetitions on the Drumnagreagh Rd – i.e.,100m, 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m climbs with slow downhill recoveries and a ‘walk back’ recovery after the 500m climb; cool down jog back to car park.
Thursday, 20 July – meet at Ballygally Car Park
Group 1: warm up; 5x1000m, with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 4x1000m, with 4-minute slow jog recoveries; cool down.
Tuesday, 25 July – meet at Drains Bay Car Park
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, 27 July – meet at Ballygally Car Park
Group 1: warm up; 4×1 mile with 4-minute slow jog recoveries; cool down.
Group 2: warm up; 4x¾ mile with 4-minute slow jog recoveries; cool down.
Tuesday, 1 August – meet at Ballygally Car
Moore Cup Handicap – the race will start beside Matties/The Meeting House and take in the Ballycoose, Sallagh, Ballymullock and Croft Roads before finishing at Croft Rd entrance to Ballygally Car Park (approximately 4.75 miles). Further details will be posted on the Club’s Facebook page.