JUNE 2023 TRAINING

JUNE 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.

Thursday, 1 June – meet at Ballygally Car ParkGroup 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 45 seconds, 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 45 seconds, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.

Tuesday, 6 June – meet at Ballygally Car ParkAll runners: 2x5K relay – a bit of fun. Club members can pair up with whomever they want – e.g., partner, daughter, son, friend, whoever – and submit details of their ‘team’ to Jackie Wallace via Facebook by Sunday evening, 4 June. Although not an official handicap race, to introduce a little competition each team will be allotted a handicap rating based on a recent 5K time for each runner; for example, if the combined 5K times of a particular team’s two runners is, say, 52:00 the first runner for this team will start five minutes before the first runner of another team with combined 5K times of 47:00. Individuals can, of course, run one of the 5K legs as a time trial if they are in the unfortunate position of not being able to find someone willing to partner them. Alternately, he or she can team up with another runner on the night but beware, you might end up running with Billy or Jackie.

Thursday, 8 June – meet at Ballygally Car ParkGroup 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 via Ballymullock and Croft Roads.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 via Ballymullock and Croft Roads.

Tuesday, 13 June – meet at Drains Bay Car Park5-MILE CLUB HANDICAP starting and finishing at the front of the car park and taking in the Coast Rd, Glenarm Rd, Bank Heads Lane, the Snake, the Promenade and the Coast Rd (again). See club’s Facebook page for further details with additional information on the night.

Thursday, 15 June – meet at Ballygally Car ParkGroup 1: warm up; 2 sets of 3xhalf mile, with 2-minute recoveries and 4-minute slow jog between sets; cool down.Group 2: warm up; 1 set of 3xhalf mile and 1 set of 2xhalf mile, with 3-minute recoveries and 5-minute slow jog between sets; cool down.

Tuesday, 20 June – meet at Headless Cross/Knockdhu Car Park All Runners – the choice of one of the sessions below: -Option 1: warm up; steady run across the Antrim Hills Way to the Standing Stone or the ‘Trig’ Point and back; cool down. The Standing Stone run is approximately four miles while the Trig Point run is approximately five miles.Option 2: warm up; 2 sets of 1x100m, 1x200m, 1x300m and 1x400m climbs on the road with slow downhill recoveries and 3 minutes between sets; cool down. Option 3: 35 – 40 minute steady run on the road.

Thursday, 22 June – meet at Ballygally Car Park Groups 1 & 2: 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

Tuesday, 27 June – meet at Ballygally Car Park Group 1: warm up; 5x1000m, with 3-minute recoveries; cool down.Group 2: warm up; 4x1000m, with 4-minute recoveries; cool down.

Thursday, 29 June – 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’.