Please note, unless or until otherwise notified via Facebook, 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/fluorescent clothing when running on public roads and footpaths.
NOTE: In the unlikely event of bad weather (e.g., gale-force winds and heavy rain), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Thursday, 2 May – meet at Drains Bay carpark
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.
Back to Running Group/Group 3: training for this group will be determined by the Group Leader(s) on the night based on the expectations/requirements of the group members.
Tuesday, 7 May – meet at Ballygally carpark
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.
Back to Running Group/Group 3: see 2 May details above.
Thursday 9 May – meet at first carpark on the right after Drumnagreagh (EXCEPT FOR BACK TO RUNNING GROUP/GROUP 3 – SEE BELOW)
Group 1: 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. Runners in this group may opt for the hill session below.
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 to be done in reverse, starting with the 500m climb; cool down jog back to car park.
Back to Running Group/Group 3 (MEET AT DRAINS BAY CAR PARK): see 2 May details above.
Tuesday, 14 May – meet at Ballygally carpark
Groups 1 & 2 – School Hill Handicap – four miles, starting and finishing at the Croft Rd entrance to Ballygally car park. See Facebook for further details or give your name to Jackie.
Back to Running Group/Group 3: see 2 May details above.
Thursday, 16 May – meet at Ballygally carpark
Groups 1 & 2: 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.
Back to Running Group/Group 3: see 2 May details above.
Tuesday, 21 May – meet at Drains Bay carpark
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.
Back to Running Group/Group 3: see 2 May details above.
Thursday, 23 May – meet at Ballygally carpark
Group 1: warm up; 2 sets of 3x½ mile, with 2 minute recoveries and 4 minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x½ mile and 1 set of 2x½ mile, with 2½ minute recoveries and 5 minute slow jog between sets; cool down.
Back to Running Group/Group 3: see 2 May details above.
Anyone racing in Ballyclare on Saturday may opt for a steady/easy run on the Coast Rd.
Tuesday, 28 May – meet at Ballygally carpark
Group 1: warm up; 5x1000m, with 3-minute slow jog recoveries; cool down.
Group 2: warm up; 5x1000m, with 4-minute slow jog recoveries; cool down.
Back to Running Group/Group 3: see 2 May details above.
Thursday, 30 May – meet at Headless Cross (Knockdhu) carpark (EXCEPT FOR BACK TO RUNNING GROUP/GROUP 3 – SEE BELOW)
Groups 1 & 2 – the choice of one of the sessions below: –
Option 1: warm up; steady run across the Antrim Hills Way to the Standing Stone or the ‘Trig’ Point and back; cool down. The Standing Stone run is approximately four miles while the Trig Point run is approximately five miles.
Option 2: warm up; 2 sets of 1x100m, 1x200m, 1x300m and 1x400m climbs on the road with slow downhill recoveries and 3 minutes between sets; cool down.
Option 3: 35 – 40 minute steady run on the road.
Back to Running Group/Group 3 (MEET AT DRAINS BAY CAR PARK): see 2 May details above.