Until further notice, except where indicated below, the meeting point for training will be at 6.30pm in the car park of the LARNE TENNIS & BOWLING CLUB on the Glenarm Road (see 8 and 31 March below). In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of fluorescent/reflective clothing when running on public roads and footpaths. The wearing of a head torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
Tuesday, 1 March
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, 3 March
Group 1: warm up; 2 sets of 3x1000m, 2½-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x1000m and 1 set of 2x1000m, 3-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 8 March
Meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down.
Group 2: warm up; 1½ laps of above circuit; cool down. The Lower Cairncastle Rd sections of the above runs should be used as recoveries, i.e., taken slow.
Thursday, 10 March
Group 1: warm up; 2 sets of 3x1000m, 2½-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x1000m and 1 set of 2x1000m, 3-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 15 March
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) with 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 the same recoveries as Group 1; cool down.
Thursday, 17 March
Group 1: Steady run – Club, Coast Rd, Branch, Old Glenarm Rd, Ballycraigy Rd, Upper Cairncastle Rd, Roddens, Greenland Rd, Old Glenarm Rd, Waterloo Rd, Newington Avenue, Tennis Club.
Group 2: steady run as above but omitting the Ballycraigy Rd, Upper Cairncastle Rd, Roddens and Greenland Rd elements of the run and continuing along the Old Glenarm Rd before returning to the Tennis Club via Kent Avenue, Victoria Rd and the Glenarm Rd.
See immediately below for suggested alternative training for any club member running in either the Club’s 5K or 10 Mile race on Saturday. Monday – rest day. Tuesday – warm up; 3-4 miles easy, incorporating 2 sets of 3x400m at runner’s 800m speed work pace, with 1-minute recoveries between reps and 3-minute slow jog between sets; cool down. Wednesday – rest day. Thursday – 1 mile easy; 4x400m at runner’s 800m speed work pace, with 1-minute recoveries between reps; 1 mile easy. Friday – rest day. Saturday – easy run warm up incorporating 6x100m at runner’s 400m pace 5-10 minutes before the start of the race.
Tuesday, 22 March
Groups 1: warm up; 4 laps of Curran Rd, Bay Rd, Chaine Memorial Rd, Tower Rd circuit (approx. 1500m), with 3-minute recoveries between repetitions; cool down.
Group 2: warm up; 3 laps of Curran Rd, Bay Rd, Chaine Memorial Rd, Tower Rd circuit (approx. 1500m), with 4-minute recoveries between repetitions; cool down.
Thursday, 24 March
Group 1: warm up; 3 sets of 4 climbs of Princes Gardens at 400m pace, from junction of Princes Gdns and Glenarm Rd to Victoria Rd, with slow down hill recoveries and a steady recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between sets; cool down.
Group 2: warm up: 3 sets of 3 combined flat/climb repetitions on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down.
Tuesday, 29 March
Group 1: warm up; 2 laps of 2-mile* circuit (Tower Rd, Curran Rd, Glenarm Rd, Promenade, with 5-minute slow jog between laps; cool down.
Group 2: warm up; 2 laps of 2-mile* circuit (Tower Rd, Curran Rd, Glenarm Rd, Promenade, with 5-minute slow jog between laps; cool down.* For anyone taking keeping a record of their training times, the ‘2-mile circuit’ is actually 83.69m short of 2 miles. Note: the starting/finishing point for these runs can be anywhere on the circuit.
Thursday, 31 March
Meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 5 ‘big’ laps of Inver (Mill Rd – Casement Brae circuit) with very slow down Casement Brae recoveries; cool down.
Group 2: warm up; 4-5 ‘small’ laps of Inver (Mill Rd – Whitla Brae circuit) with walk down Whitla Brae recoveries; cool down.
NOTE: From Tuesday, 5 April, and until otherwise notified, the meeting points for training will move to locations outside the town, e.g., Ballygally or Drains Bay Car Parks. Full details will be set out in the training schedule for April