Until further notice, or when notified otherwise (see 2, 11 and 14 March 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.
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/body torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
Note: From Tuesday, 4 April, club training will move out of the town. Details of the locations for each evening’s training will be set out in next month’s training schedule
Thursday, 2 March – meet at car park beside Crown Buildings/Job Centre, 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 (approx. 10k).
Group 2: warm up; 1½ laps of above circuit; cool down (approx. 7.3k).
Tuesday, 7 March
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m). Reverse direction after each lap.
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down. Reverse direction after each lap.
Thursday, 9 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.
Saturday, 11 March – meet at Drains Bay car park for 10:30am start
Carnfunnock handicap (approx. 5 miles) – see the club’s Facebook page for entry details. However, if like me you are not on Facebook and nearest you get to using social media is having an email address, you can speak to Jackie at training or ask another club member to pass on your name to Jackie.
Tuesday, 14 March meet at Drains Bay car park
Groups 1 & 2: warm up; 6 inner laps in Carnfunnock; cool down. Further details on the night.
Thursday, 16 March
Group 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 ¾ minute, 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 ¾ minute, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.
Tuesday, 21 March
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.
Thursday, 23 March
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m). Reverse direction after each lap.
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down (lap distance approx.. 1500m). Reverse direction after each lap.
Anyone running in Saturday’s 10 Miler can opt for a run to Drains Bay car park and back at talking pace, i.e., being able to hold a conversation without getting out of breath.
Tuesday, 28 March
Groups 1 & 2: warm up; 2×12 minutes at each runner’s 5K pace with 6 minutes slow jog between reps; cool down.
Thursday, 30 March
Groups 1 & 2: 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.