Until further notice or when notified otherwise (see 7, 23 and 26 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 bright/fluorescent clothing and a head/body torches when running on public roads and footpaths.
NOTE: In the event of bad weather (particularly ice or snow), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 5 March
Group 1: warm up; 2 sets of 3x1000m/3½ minutes, 3-minute slow jog recoveries and 5-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x1000m/5 minutes with 4-minute very slow jog recoveries and 6-minute very slow jog recovery between sets; cool down.
Thursday, 7 March – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1:warm up; 3 sets of 3×90 second climbs on Casements Brae with slow down hill recoveries and slow recovery lap of Mill Rd/Whitla Brae circuit between sets then finish with one slow lap of Mill Rd/Casement Brae circuit before returning to car park.
Group 2: warm up: 3 sets of 3×90 second climbs on the Mill Rd with slow jog back recoveries between climbs and walk back recovery between sets then finish with one slow lap of Mill Rd/Whitla Brae circuit before returning to car park.
Tuesday 12 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, 14 March
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 omitting the 1000m: cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m and 1x800m with 30 seconds, 1-minute, 1½-minute, and 3-minute recoveries, repeat in reverse; cool down.
Tuesday, 19 March
Group 1: warm up; 2 sets of 3x1000m/3½ minutes, 3-minute slow jog recoveries and 5-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x1000m/5 minutes with 4-minute very slow jog recoveries and 6-minute very slow jog recovery between sets; cool down.
Thursday, 21 March
Group 1 and 2: steady runs of 45 minutes and 35 minutes respectively over courses determined by the leaders but avoiding steep climbs and including 10 minutes of mixed fartlek work.
Saturday, 23 March – meet at Dixon Hall
Carnfunnock Handicap – meet as per above for 11:00am start. See club’s Facebook page for further details.
Tuesday, 26 March – meet at Drains Bay car park
Group 1: warm up; 6 inner laps in Carnfunnock; cool down.
Group 2: warm up; 5 inner laps in Carnfunnock; cool down.
Thursday, 28 March
Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-4 minute recovery between each lap; cool down (lap distance approx.. 1500m).
Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 5-minute recovery between each lap; cool down.
ADVANCE NOTICE
Club training will move out of the town with effect from 2 April. Full details of meeting points will be set out in April’s training schedule. As indicated in February’s training schedule, the club will be re-starting its ‘Back to Running’ group also with effect from 2 April. This Group will meet on normal club training nights, i.e., every Tuesday and Thursday, at the same time and location as the rest of the club, full details of which are set out in each month’s training schedule as set out on the club’s Facebook page and website. Each training session for the group will be led by an experienced runner and the actual training will be as determined by the leader taking into account the views and expectations of the members of the group. If you are interested, please come and join us. New members are always welcome and if you know anyone who might be interested in joining the ‘Back to Running’ group or either of the club’s other two training groups, be they an existing runner or someone interested in taking up running, please feel free to bring them along with you