NOVEMBER 2024 TRAINING
Until further notice or when notified otherwise (see 12, 16 and 21 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 bright/fluorescent clothing and ideally, a head/body torch when running on public roads and footpaths.
NOTE: In the event of bad weather (particularly ice or snow), please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 5 November
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, 7 November
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.
Tuesday, 12 November – meet at Drains Bay car park
Group 1: warm up; 6 inner laps in Carnfunnock; cool down.
Group 2: warm up; 5 inner laps in Carnfunnock; cool down.
Thursday, 14 November
Groups 1 & 2: steady runs of approximately 40-45 minutes and 35-40 minutes respectively (routes determined by leaders) incorporating 2×5-minute reps at each runner’s 5K pace with 5-minute jog between reps.
Saturday, 16 November – meet at Glenarm Forest car park
Glenarm Forest Handicap – meet as above for 10:30 start. See club’s Facebook page for further details.
Tuesday, 19 November
Group 1: warm up; 2 sets of 3x800m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 3x800m with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 21 November meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1:warm up; 3 sets of 3×90 second climbs on Casements Brae with slow down hill recoveries between climbs and 2-minute recovery between sets then finish with one lap of Mill Rd/Casement Brae circuit before returning to car park.
Group 2: warm up: 3 sets of 3×90 second climbs on the Mill Rd with slow down hill recoveries between climbs and 2-minute recovery between sets then finish with one slow lap of Mill Rd/Whitla Brae circuit before returning to car park.
Tuesday, 26 November
Groups 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 45 seconds, 1 minute, 1½ minutes, 2 minutes, 3 minutes, 2 minutes, 1½ minutes and 1 minute respectively; cool down.
Group 2: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 45 seconds, 1½ minutes, 2 minutes, 3 minutes, 3 minutes, 2 minutes, 1½ minutes respectively; cool down.
Thursday, 28 November
Group 1: warm up; 2 sets of 3x800m, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m and 1 set of 2x800m, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Anyone running Saturday’s Seeley Cup should skip the above repetitions and do an easy run of 3 – 4 miles.