NOVEMBER 2021 TRAINING
Until further notice, the meeting point for training will be at 6.30pm in the car park of the LARNE TENNIS & BOWLING CLUB on the Glenarm Road (but see details for 13 November, 20 November and 30 November below).
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, 2 November
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 November
Group 1: warm up; 3×10 minutes, with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3×10 minutes with 5 minute slow jog recoveries; cool down.
The target pace for these runs is each individual’s monthly 5K tempo run pace.
Tuesday, 9 November
Group 1: warm up; 3 sets of 4 climbs of Princes Gardens at 400m pace, 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 sets; cool down.
Group 2: warm up: 2 sets of 4 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, 11 November
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 left 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, 13 November – meet at Leisure Centre for 10.30 start
All: Fulton 5 Handicap – details on Club’s Facebook page and on the day.
Tuesday, 16 November
Group 1:warm up; 3×10 minutes, with 3 minute slow jog recoveries; cool down.
Group 2: warm up; 3×10 minutes, with 5 minute slow jog recoveries; cool down.
The target pace for these runs is each individual’s monthly 5K tempo run pace.
Thursday, 18 November
Group 1: warm up: 2 sets of 5 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.
Group 2: warm up; 3 sets of 3 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.
Saturday, 20 November – meet at Millbrook Park and Ride
Steady run: –
Option 1 (approximately 6.5 miles): Millbrook Park and Ride to Ballymena Roundabout, take first exit onto Ballyrickard Rd, after 2 miles turn left onto Mounthill Rd. At end of Mounthill Rd, turn right onto Raloo Rd then take sharp left onto Browndod Rd and return to Millbrook Park and Ride.
Option 2 (approximately 9.25 miles): Millbrook Park and Ride to Ballymena Roundabout, take first exit onto Ballyrickard Rd, after 2 miles turn left onto Mounthill Rd. At end of Mounthill Rd, turn right onto Raloo Rd then take sharp left onto Browndod Rd. Turn right onto Ballysnod Rd and continue on toward Inver, turn left onto Mill Rd and Inver Rd before turning left at Larne and Inver Primary School to return to Millbrook Park and Ride via path alongside the river and the dual carriageway.
Note: Both the above routes can be extended by approximately 1.25 miles by continuing on past the Mounthill Rd for approximately 0.88 miles before turning left onto the Crosshill Rd, then turning left again onto the Raloo Rd. Continue on this road before turning right onto the Browndod Rd then head back to the Millbrook Park and Ride as per the instructions at 1 or 2 above.
Tuesday, 23 November
Group 1: warm up; 2×2 miles with 5 minute slow jog recovery; cool down.
Group 2: warm up; 2×2 miles with 7 minute slow jog recovery; cool down.
Thursday, 25 November
Group 1: warm up; 3 sets of 5×1 minute at 400m pace alternating with 1 minute slow jog recoveries and 3 minutes slow jog between sets; cool down.
Group 2: warm up; 3 sets of 4×1 minute at 400m pace alternating with 1 minute slow jog recoveries and 3 minutes slow jog between sets; cool down.
Tuesday, 30 November – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 3 sets of 4x300m climbs on the dual carriageway with jog back recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x300m on the dual carriageway with jog back recoveries and 3 minutes between sets; cool down.