NOVEMBER 2022 TRAINING

Until further notice or when notified otherwise (e.g., see Thursday, 10 November below), the meeting point for training will be at 6.30pm in the car park of 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/body torch for Autumn and Winter training is also recommended, both to help you see and be seen by.

Tuesday, 1 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.

Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.

Thursday, 3 November

Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m).

Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down.

Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.

Tuesday, 8 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: 3 sets of 3 combined flat/climb repetitions at 400m pace on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down.

Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.

Thursday, 10 November– meet at car park beside the Crown Buildings/Job Centre on Pound Street

Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down (approx. 10k).

Group 2: warm up; 1½ laps of above circuit; cool down (approx.. 7.3k).

Group 3: warm up; 1 lap of above circuit (approx. 5k).

Tuesday, 15 November

Groups 1 & 2: warm up, 5K tempo run (25 October course in reverse); cool down. Note: this is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.

Group 3: warm up; option of 5K as above or steady run (distance determined on the night); cool down.

Thursday, 17 November

Group 1: warm up: 3 sets of 4 combined flat/climb repetitions at 400m pace on the Promenade with slow jog back recoveries between climbs and walk back recovery between sets; cool down.

Group 2 & 3: warm up; 3 sets of 3 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 slow recovery lap of Main Street/Agnew Street/Victoria Road/Princes Gardens circuit between each set; cool down. Option of steady run available.

Tuesday, 22 November

Group 1: warm up; 4 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 3-minute recovery between each lap; cool down (lap distance approx.. 1500m).

Group 2: warm up; 3 laps of Tower Rd, Curran Rd, Bay Rd, Chaine Memorial Rd circuit, with 4-minute recovery between each lap; cool down.

Group 3: as per Group 2 at reach runner’s own pace or steady run, distance and course as determined on the night.

Thursday, 24 November

Group 1: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 5 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1 minute, 1½ minutes, 2 minutes, 3 minutes, 2 minutes, 1½ minutes and 1 minute respectively; cool down.

Group 2 & 3: warm up; pyramid session of 1 minute, 2 minutes, 3 minutes, 4 minutes, 4 minutes, 3 minutes, 2 minutes and 1 minute with recoveries of ¾ minute, 1½ minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes and 1½ minute respectively; cool down.

Tuesday, 29 November

Group 1: warm up; 3×10 minutes, with 4-minute slow jog recoveries; cool down.

Group 2 & 3: warm up; 3×10 minutes, with 5-6 minute slow jog recoveries; cool down. Option of steady run available.

The target pace for these runs is each individual’s monthly 5K tempo run pace