SEPTEMBER 2022 TRAINING
Please note, except when otherwise notified via Facebook or the club’s website, club-night training for all groups commences at 6.30pm at the locations specified below.
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.
Thursday, 1 September – meet at Ballygally Car Park
Group 1: warm up; 3 sets of 4x¼ mile with 1 minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x¼ mile with 1½ minute recoveries and 3-minute slow jog between sets; cool down.
Group 3 (Back to Running Group): training for this group will be determined on the night.
NOTE: For anyone running the Carnlough to Glenarm 5K on Friday evening or the Laganside 10K on Sunday there will also be the option of a short (2 – 3 miles) easy run, incorporating 4 – 6 30-second repetitions at each runner’s 400m pace.
Tuesday, 6 September – meet at Ballygally Car Park
Group 1: warm up run to Church of Ireland, Cairncastle; 2 sets of 6 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Group 2; warm up run to Church of Ireland, Cairncastle; 2 sets of 5 climbs on hill beside Church, with slow down hill recoveries and 2 minutes between sets; cool down run back to car park.
Group 3: See Thursday, 1 September.
Thursday, 8 September – meet at Drains Bay Car Park
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: 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.
Group 3: see Thursday, 1 September.
Tuesday, 13 September – no club training
Club AGM, 7:00pm, Larne Bowling and Tennis Club.
Thursday, 15 September – meet at Ballygally Car Park
Group 1: warm up; 3 sets of 4x¼ mile with 1 minute recoveries and 3-minute slow jog between sets; cool down.
Group 2: warm up; 3 sets of 3x¼ mile with 1½ minute recoveries and 3-minute slow jog between sets; cool down.
Group 3: see Thursday, 1 September.
Tuesday, 20 September – meet at Ballygally Car Park
Groups 1 & 2: warm up, 5K tempo run; cool down. While this is not an official handicap, the interval between the starting times for those runners who inform Jackie of their intention to run by no later than Sunday evening (the 18th), will be based on their most recent 5K time. Other runners’ starting times will be determined by the starter.
Group 3: warm up; tempo run (distance determined on the night); cool down.
Thursday, 22 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.
Group 3: see Thursday, 1 September.
Tuesday, 27 September – meet at Drains Bay Car Park
Group 1: warm up; 3 sets of 4 climbs on hill at back of maze, with slow downhill recoveries and walk-back recovery between sets; at top of final climb, continue on towards Ice House then turn left across top path, past the viewing point and down the steps before returning to the car park.
Group 2: warm up; 2 sets of 3 climbs from entrance to Par 3 Golf Course in Carnfunnock to bottom of steps with slow downhill recoveries and 2 minutes between sets; on 3rd climb of second set, continue to top of steps, 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 3: see Thursday, 1 September.
Thursday, 29 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.
Group 3: see Thursday, 1 September.
Note: except when otherwise notified, from Tuesday, 4 October, the meeting point for all training will be the Larne Bowling and Tennis Club car park.