Until further notice, or except where indicated otherwise (see 7 and 21 November below), the meeting point for training will be at 7pm in 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 torch for Autumn and Winter training is also recommended, both to help you see and be seen by.
TUESDAY, 3 NOVEMBER 2020
Group 1: warm up; 2 sets of 3×4 minutes with 2 minute recoveries and 4 minute slow jog between sets; cooldown.
Group 2: warm up; 2 sets of 2×5 minutes with 3 minute recoveries and 5 minute slow jog between sets; cooldown.
THURSDAY, 5 NOVEMBER 2020
Groups 1 and 2: Steady run from Tennis Club down Glenarm Rd, turning right along Victoria Rd, on to Pound Street and up the Ballymena Rd (the dual carriageway) to the Highways roundabout.
From the Highways roundabout, Group 2 should head up the Antiville Rd, then down the Roddens and along the Greenland Rd before turning right on to the Old Glenarm Rd at the traffic lights, then left on to Waterloo Rd, right on to Newington Avenue and back to the Tennis Club.
From the Highways roundabout, Group 1 should head along the Antiville Rd before turning up the Linn Rd to the Churchill Rd, then along Churchill Rd, turning right on to the Upper Cairncastle Rd then left on to the Roddens before following Group 2 back to the Tennis Club as per above.
Grateful if group leaders and ‘experienced’ runners could ensure that no runner is left behind or on his or her own during this run.
SATURDAY, 7 NOVEMBER 2020
Meet at BALLYGALLY Car Park at 9.50am.
All: warm up run to Halfway House; 10K tempo run; return run to Ballygally car park for cool down. This is not a handicap but runners will be set off at starter’s discretion.
TUESDAY, 10 NOVEMBER 2020
Group 1: warm up; 3 sets of 4 climbs of Princes Gardens, 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 each set; cool down.
Group 2: warm up; 2 sets of 3 combined flat/climb repetitions on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down. Runners with head torches should wear them for this session.
THURSDAY, 12 NOVEMBER 2020
Group 1: warm up; 2 sets of 3×4 minutes with 2 minute recoveries and 4 minute slow jog between sets; cooldown.
Group 2: warm up; 2 sets of 2×5 minutes with 3 minute recoveries and 5 minute slow jog between sets; cooldown.
TUESDAY, 17 NOVEMBER 2020
Group 1: warm up; 3 sets of 4 one-minute climbs on the Dual Carriageway, with jog back recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3 one-minute climbs on the Dual Carriageway, with jog back recoveries and 2 minutes between sets; cool down.
THURSDAY, 19 NOVEMBER 2020
Group 1: warm up; 4x1600m reps on Coast Rd, with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3x1600m reps on Coast Rd, with 4 minute slow jog recoveries; cool down.
Runners with head torches should wear them for this session.
SATURDAY, 21 NOVEMBER 2020
Meet at BALLYGALLY Car Park at 10.00am
All: warm up from car park to Halfway House; 1 mile time-trial – further details on the day; cool down. Hopefully the times recorded in this time-trial will give each runner an indication of the times he or she should be running, or be capable of running, in speed work repetitions of less than one mile. I am happy to discuss.
TUESDAY, 24 NOVEMBER 2020
Group 1: warm up; 4 figure-of-eight laps of Inver, i.e., Mill Rd/Whitlas Brae/Casement Brae/Mill Rd/Whitlas Brae circuit, with SLOW down Whitlas Brae recoveries; cool down.
Group 2: warm up; 3 large laps of Inver, i.e., Mill Rd/Casement Brae circuit, with SLOW down Casement Brae recoveries; cool down.
THURSDAY, 26 NOVEMBER 2020
Group 1: warm up; 4x1600m reps on Coast Rd, with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3x1600m reps on Coast Rd, with 4 minute slow jog recoveries; cool down.
Runners with head torches should wear them for this session.