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.
Tuesday, 3 May – meet at Ballygally Car Park
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, 5 May – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 4x600m, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 3x600m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Tuesday, 10 May – Drains Bay Car Park
Group 1: warm up; 3 sets of 3x350m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2: warm up; mix of long and short climbs in Carnfunnock (full detail on the night); cool down.
Thursday, 12 May – 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.
Tuesday, 17 May – meet at Ballygally Car Park – 6:30pm
Group 1: warm up; 2 sets of 3x800m/half miles, with 2 minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/half miles and 1 set of 2x800m/half miles, with 2½ minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 19 May – meet at Ballygally Car Park – 6:30pm
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.
Tuesday, 24 May – meet at Ballygally Car Park – 6:30pm
Group 1: warm up; 1x200m, 1x400m, 1x600m, 1x800m and 1x1000m on the Coast Rd with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse omitting the 1000m: cool down.
Group 2: warm up; 1x200m, 1x400m, 1x600m and 1x800m on the Promenade with 30 seconds, 1 minute, 1½ minutes, 2 minutes and 3 minutes recoveries, repeat in reverse; cool down.
Thursday, 26 May – meet at Drains Bay Car Park – 6:30pm
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 the ‘4 mile mark’ in Ballygally to the ‘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 the ‘4 mile mark’ in Ballygally to the ‘2 mile mark’ (30 metres on Larne side of Drains Bay car park) at 5K pace; cool down.
Note: For anyone competing in the May Fair races there will also be the option of an easy/steady run on the Coast Road.