Please note, unless or until otherwise notified via Facebook, 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/fluorescent clothing when running on public roads and footpaths.
NOTE: In the unlikely event of bad weather (e.g., gale-force winds/heavy rain/thunder and lightning), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 4 June – meet at Ballygally carpark
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
Back to Running Group/Group 3: training for this group will be determined by the Group Leader(s) on the night based on the expectations/requirements of the group members.
Thursday 6 June – meet at Drains Bay car park
Group 1: warm up; 2 sets of 4 climbs from entrance to Par 3 Golf Course in Carnfunnock to top of steps with slow downhill recoveries and 3 minutes between sets; on 4th climb of second set, turn right at top of steps towards the ‘viewing point’, then return to the club via descent to the Walled Garden and turning right past the site of the former Lions Centre.
Group 2: warm up; 2 sets of 3x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Back to Running Group/Group 3: see 4 June details above.
Tuesday, 11 June – meet at Ballygally carpark
Group 1: warm up; 6x1000m, with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 5x1000m, with 3-minute slow jog recoveries; cool down.
Back to Running Group/Group 3: see 4 June details above.
Thursday, 13 June – meet at Drains Bay carpark
Groups 1&2: with many members heading to Ballymena for the Fairhill 5 race tonight’s training is a steady run through the back forest to Millvale, then on to Ballygally for the return run along the Coast Road to Drains Bay car park.
Back to Running Group/Group 3: see 4 June details above.
Monday, 17 June
Inter-club race – see club’s Facebook page for details.
Tuesday, 18 June – meet at Drains Bay carpark
Groups 1&2: recovery run after Inter-club Race, further details on the night.
Back to Running Group/Group 3: see 4 June details above.
Thursday, 20 June – meet at Ballygally carpark
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 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 Brustin Brae and Croft Roads.
Back to Running Group/Group 3: see 4 June details above.
Tuesday, 25 June – meet at Drains Bay carpark
Groups 1&2: Bank Heads Handicap – approximately 5 miles, starting and finishing at Drains Bay car park. See Facebook for further details.
Back to Running Group/Group 3: see 4 June details above.
Thursday, 27 June – meet at Ballygally car park
Group 1:warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m with 30 seconds, 1-minute, 1½-minute, 2-minute and 3-minute recoveries, repeat in reverse; cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m with, 30 seconds, 1-minute, 2-minute, 3-minute and 4-minute recoveries, repeat in reverse omitting 1000m; cool down.
Back to Running Group/Group 3: see 4 June details above.