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.
Any decision on the need to establish a third group to comply with Athletics NI guidance on group sizes will be made on the night.
Tuesday, 1 June – 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, 3 June – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x1000m, 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x1000m, 3 minute recoveries and 5 minute slow jog between sets; cool down.
Tuesday, 8 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 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, 10 June – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x1000m, 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x1000m, 3 minute recoveries and 5 minute slow jog between sets; cool down.
Tuesday, 15 June – meet at Drains Bay Car Park
Group 1: steady run from car park, through Cairndhu hospital ground, across by viewing point into forest and on to Croft Rd then, via the Brustin Brae Rd, to Cairncastle and Ballygally (Hotel), then back to car park, running the last 2 miles from ‘4 mile mark’ in Ballygally to ‘2 mile mark’ (30 metres on Larne side of Drains Bay car park) at 5K pace; cool down.
Group 2: steady run into Carnfunnock, turning up at Walled Garden, across by viewing point and through forest to Croft Rd, turning right to Ballygally (Hotel) and back to car park, running the last 2 miles from ‘4 mile mark’ in Ballygally to ‘2 mile mark’ (30 metres on Larne side of Drains Bay car park) at 5K pace; cool down.
Thursday, 17 June – meet at Ballygally Car Park
Group 1: warm up; 5x¾ mile with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 4x¾ mile with 4 minute slow jog recoveries; cool down.
Tuesday, 22 June – meet at first car park on right after Drumnagreagh
Group 1: warm up; choice of (a) steady run from car park onto Drumnagreagh Rd, turning right onto the Dickeystown Rd to Glenarm and returning to car park via Coast Rd, with the option for each runner of running the last 2¼ miles from the 10½ mile mark to the 8¼ mile mark at car park at their own 10K pace, or (b) hill repetitions as per Group 2 on the Drumnagreagh Rd; cool down.
Group 2: warm up; 2 sets of hill repetitions on the Drumnagreagh Rd – i.e.,100m, 200m, 300m and 400m climbs with slow downhill recoveries and 2 minutes between sets. The second set should be done in reverse, starting with the 400m climb (Group 1 runners doing this session should include two 500m climbs); cool down.
Thursday, 24 June – meet at Ballygally Car Park
Group 1: warm up; 5x¾ mile with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 4x¾ mile with 4 minute slow jog recoveries; cool down.
Tuesday, 29 June – 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.