Please note, unless or until otherwise notified via Facebook or the club’s website, the meeting points for club training will be the locations specified below at 6.30pm.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright clothing when running on public roads and footpaths.
Tuesday, 2 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, 4 May – meet at first car park on right after Drumnagreagh
Group 1: warm up; option of one each of climbs of 100m through to 800m on Drumnagreagh Rd, with slow downhill recoveries; cool down jog back to car park or steady run from car park onto the 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 from Glenarm back to the car park at his or her own 10K pace.
Group 2: warm up jog to Drumnagreagh Rd; option of above run over the Dickeystown Rd or 2 sets of hill repetitions on the Drumnagreagh Rd – i.e.,100m, 200m, 300m, 400m and 500m climbs with slow downhill recoveries and 3 minutes between sets. The second set should be done in reverse, starting with the 500m climb; cool down jog back to car park.
Tuesday, 9 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.
Thursday, 11 May – meet at Ballyboley Forest Car Park (on Upper Ballyboley Rd) for 6:30pm start
Ballyboley Handicap – trail race over 4.24 miles.
Tuesday, 16 May – INTERCLUB RACE
See the club’s Facebook page or website or speak to a committee member for details of location, time and parking arrangements.
Thursday, 18 May – meet at Drains Bay Car Park
Group 1: warm up; 3 sets of 4x300m climbs in Carnfunnock from entrance to playground car park to former site of Lions Centre with slow downhill recoveries and walk-back recovery between sets; cool down.
Group 2: warm up; 3 sets of 4x190m climbs in Carnfunnock, with slow downhill recoveries; cool down. Further details on the night.
Tuesday, 23 May – meet at Ballygally Car Park
Groups 1 & 2: Fartlek session on Coast Rd with times/distances determined by the group leaders on the night.
Thursday, 25 May – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3xhalf mile, with 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3xhalf mile and 1 set of 2xhalf mile, with 2½ minute recoveries and 5 minute slow jog between sets; cool down.
Anyone racing in Ballyclare on Saturday may opt out of this training session and go for a steady/easy run on the Coast Rd.
Tuesday, 30 May – meet at Drains Bay Car Park
Groups 1 & 2: warm up; 6 inner laps in Carnfunnock; cool down.