Until further notice or when notified otherwise (see 8, 17, 20 and 29 February 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 a head/body torches 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.
Thursday, 1 February
Groups 1 & 2: 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.
Tuesday, 6 February
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, 8 February – 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 very slow down Whitla Brae recoveries; cool down.
Tuesday 13 February
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.
Thursday, 15 February
Group 1 and 2: steady runs of 45 minutes and 35 minutes respectively over courses determined by the leaders but avoiding steep climbs and including 10 minutes of mixed fartlek work.
Saturday, 17 February – meet at Glenarm Forest car park
Glenarm Forest Handicap – meet as above for 10:30am start. See the Club’s Facebook page for further details.
Tuesday, 20 February – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 3 sets of 4x300m climbs on the dual carriageway with jog back recoveries and 2 minutes between sets; cool down.
Group 2: warm up; 3 sets of 3x300m on the dual carriageway with jog back recoveries and 3 minutes between sets; cool down.
Thursday, 22 February
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, 27 February
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.
Thursday, 29 February – meet at car park beside the Crown Buildings/Job Centre on Pound Street
Group 1: warm up; 2 figure-of-eight laps of Pound Street, Thorndale Avenue, The Roddens, Lower Cairncastle Rd, Dual Carriageway, Antiville Rd, Lower Cairncastle Rd circuit; cool down.
Group 2: warm up; 1½ laps of above circuit; cool down.
The Lower Cairncastle Rd (Grammar Brae) sections of the above runs should be used as recoveries, i.e., taken slow.
ADVANCE NOTICE
The club will be re-starting its ‘Back to Running’ group with effect from 3 April. As before, this Group will meet on normal club training nights, i.e., every Tuesday and Thursday, at the same time and location as the rest of the club, full details of which are set out in each month’s training schedule which can be found on the club’s website and Facebook page. Each training session for the group will be led by an experienced runner and the actual training will be as determined by the leader in conjunction with the members of the group. If you are interested, please come and join us. New members are always welcome and if you know anyone who might be interested in joining the ‘Back to Running’ group or either of the club’s other two training groups, be they an existing runner or someone interested in taking up running, please feel free to bring them along with you.