SEPTEMBER 2024 TRAINING
Please note, unless or until otherwise notified via Facebook, the meeting points for club training will be the locations specified below at 6.30pm.
In the interests of personal safety, all runners are reminded of the importance of wearing at least one item of bright/fluorescent clothing when running on public roads and footpaths.
NOTE: In the unlikely event of bad weather (e.g., gale-force winds/heavy rain/thunder and lightning), 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 September – meet at Ballyboley Forest carpark, Upper Ballyboley Road for 6:30 start
Ballyboley Forest Handicap(trail race over 4.24 miles)– see Club’s Facebook page for details. Anyone who opts to give the handicap a miss may run all or part (short loop of approx. 2.7K) of the course as a steady training run.
Thursday, 5 September – meet at Larne Bowling & Tennis Club, Glenarm Rd
Club AGM, 7:00pm – no training
Tuesday,10 September – meet at Ballygally carpark
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.
Thursday, 12 September – meet at Drains Bay carpark
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 before continuing across top path, past the viewing point and down the steps before returning to the car park.
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; after the 4th climb of the second set, head to the Visitors’ Centre and return to the club via left hand loop of ‘inner circuit’.
Tuesday, 17 September – meet at Ballygally carpark
Group 1: warm up; 2 sets of 4x½ mile, with 2-minute recoveries and 4-minute slow jog between sets; cool down.
Group 2: warm up; 2 sets of 3x½ mile, with 2½-minute recoveries and 5-minute slow jog between sets; cool down.
Thursday, 19 September – meet at Drains Bay carpark
Group 1: warm up; 2 sets of 3x490m reps from the Branch Rd to the entrance to The Woods (part flat/part climb), with jog back recoveries and 2-3 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x380m climbs on the Old Glenarm Road, from the entrance to The Woods to the entrance to Blackcave Manor, with slow down hill recoveries and 2 minutes between sets; cool down.
Tuesday, 24 September – meet at Drains Bay carpark
All runners: steady runalong Coast Rd towards Larne before turning down on to the Promenade. Climb the ‘Snake’ and head to the Glenarm Rd via the Bank Heads Lane. Return to Drains Bay car park along Coast Rd with 2 miles of fartlek as determined by the leaders, starting at the ‘blue gate’.
Thursday, 26 September – meet at Drains Bay carpark
Group 1: warm up; 6 inner laps in Carnfunnock.
Group 2: warm up; 5 inner laps in Carnfunnock.
From the start of October, unless otherwise notified the meeting point for club training will be the LARNE BOWLING & TENNIS CLUB car park on the Glenarm Road.