OCTOBER 2023 TRAINING
Until further notice or when notified otherwise (see 19 and 31 October 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 or head/body torches when running on public roads and footpaths.
NOTE: In the event of bad weather, please check via the Club’s Facebook page that the training set out below for the day in question is still going ahead.
Tuesday, 3 October
Group 1: warm up; 2 sets of 4×600/2:00 minutes, with 1½-minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up: 2 sets of 3×600/3:00 minutes, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Thursday, 5 October
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.
Tuesday, 10 October
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 Victoria Road/Agnew Street/Main Street/Princes Gardens circuit between each set; cool down.
Thursday, 12 October
Group 1: warm up; 2 sets of 3x800m/3:00 minutes, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/4:00 minutes and 1 set of 2x800m/4:00 minutes, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday 17 October
Groups 1 & 2: warm up, 5K tempo run; cool down. Note: this is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.
Thursday, 19 October – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 5 ‘big’ laps of Inver (Mill Rd – Casement Brae circuit) with very slow down Casement Brae recoveries; cool down.
Group 2: warm up; 4-5 ‘small’ laps of Inver (Mill Rd – Whitla Brae circuit) with walk down Whitla Brae recoveries; cool down.
Tuesday, 24 October
Group 1: warm up; 2 sets of 3x800m/3:00 minutes on Coast Rd, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 1 set of 3x800m/4:00 minutes and 1 set of 2x800m/4:00 minutes on Coast Rd, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 26 October
Group 1: warm up; 3 sets of 5×1 minute at 400m pace alternating with 1-minute slow jog recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 5×1 minute at 400m pace alternating with 1-minute slow jog recoveries and 4-minute slow jog between sets; cool down.
Tuesday, 31 October – meet at Drains Bay Car Park
Group 1: warm up; 6 inner laps in Carnfunnock.
Group 2: warm up; 5 inner laps in Carnfunnock.
ADVANCE NOTICE
The Fulton Five, the first race in the club’s Hastings Financial Services sponsored 2023/24 handicap series, will take place on Saturday, 11 November. Further details will be posted in due course on the club’s Facebook page and the website