Please note, unless otherwise notified via Facebook or the club’s website, club-night training commences at 6:30pm, meeting at the locations specified below. However, should it prove necessary to change these meeting points because of the fading light the relevant changes will be signalled well in advance on Facebook and the website.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright, fluorescent or reflective clothing when running on public roads and footpaths.
Tuesday, 31 August – meet at Ballygally Car Park
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, 2 September – meet at Ballygally Car Park
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.
Tuesday, 7 September
No Training – Club AGM in the Bowling Club, details as per Facebook or the website.
Thursday, 9 September – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 4x400m climbs in Carnfunnock from (approximately) junction of paths to the Play Park and the steps to former site of Lions Centre with slow downhill recoveries and walk back to start after fourth climb as recovery between sets; cool down.
Group 2: warm up; 2 sets of 4x300m climbs in Cairndhu Hospital Grounds, with slow downhill recoveries and walk back to start after fourth climb as recovery between sets; cool down.
Tuesday, 14 September – meet at Ballygally Car Park
All Groups: warm up, 5K tempo run (starting at 4-mile mark in Ballygally); cool down. Note: this is not a handicap, but runners will set off at 15 – 30 second intervals with fastest runner starting last.
Thursday, 16 September – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/half miles, with 2 minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m/half miles, with 2½ minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 21 September – meet at Drains Bay Car Park
Group 1: Steady run from car park, up the Branch, turning left on to the Old Glenarm Rd, then right on to the Ballycraigy Rd. At top of Ballycraigy Rd, turn left down the Upper Cairncastle Rd then left on to the Roddens and across the Greenland Rd to the traffic lights. At traffic lights, turn right on to the Old Glenarm Rd then left along Waterloo Rd on to Upper Waterloo Rd to the Coast Rd. Once on Coast Rd, double back to ‘blue gate’ then pick up pace from ‘blue gate’ to the ‘2-mile mark’ in Drains Bay.
Group 2: Steady run from car park, up the Branch, turning left on to the Old Glenarm Rd. Stay on Old Glenarm Rd until turning left on to Waterloo Rd then right on to Newington Avenue. Turn left on to the Glenarm Rd then back along the Coast Rd to car park, picking up the pace from the ‘blue gate’ to the ‘2-mile mark’ in Drains Bay.
Thursday, 23 September – meet at Ballygally Car Park
Group 1: warm up; 2 sets of 3x800m/half miles, with 2 minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 2x800m/half miles, with 2½ minute recoveries and 5-minute slow jog between sets; cool down.
Tuesday, 28 September – meet at Drains Bay Car Park
Group 1: warm up; 2 sets of 3 climbs from entrance to Par 3 Golf Course to top of steps with slow downhill recoveries and 2 minutes between sets. At end of 3rd climb of second set, turn right towards the ‘viewing point’, then return to the club via descent to the Walled Garden before turning right past the site of the former Lions Centre.
Group 2: warm up; 2 sets of 4x300m climbs from Play Park car park in Carnfunnock to former site of Lions Centre with slow downhill recoveries and walk-back recovery between sets. At the end of the 4th climb of second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.
Thursday, 30 September – meet at Drains Bay Car park
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.