Post by denise on Jun 1, 2013 14:07:58 GMT
JUNE 2013 TRAINING SCHEDULE
UNTIL FURTHER NOTICE THE MEETING POINTS FOR TUESDAY AND THURSDAY NIGHT TRAINING FOR GROUPS 1 AND 2 WILL BE AS INDICATED BELOW.
Tuesday, 4 June – meet at BALLYGALLY car park
Group 1 – warm up; (approximately) 40-minute mixed fartlek session, with mid-session recovery; warm down
Group 2 – warm up; (approximately) 30-minute mixed fartlek session, with mid-session recovery; warm down
Thursday, 6 June – meet at BALLYGALLY car park
Steady run – Cairncastle Road to Matties, Weyburn Road, Old Glenarm Road, Branch, Coast Road back to Ballygally with option of picking up pace for final two miles
Tuesday, 11 June – meet at BALLYGALLY car park
Group 1 – warm up; 4x30 seconds (30 second recoveries), 4x1 minute (1 minute recoveries), 4x1½ minutes (1 minute recoveries) and 4x2 minutes (1½ minute recoveries) – 2, 3 and 4 minutes respectively between sets; warm down
Group 2 – scaled down version of Group 1 session, ie, 3x30 seconds, 3x1 minute, 3x1½ minutes, 3x2 minutes
Thursday, 13 June– Scawt Handicap: meet at Headless Cross (Knockdhu) car part at 18.30/18.45 for 19.00 start
Tuesday, 18 June – meet at BALLYGALLY car park
Group 1 – warm up; 2 sets of 3x1000m (2 minute recoveries and 5 minutes jog recovery between sets; warm down
Group 2 – warm up; 2 sets of 2x1000m (3 minute recoveries and 5 minutes jog recovery between sets; warm down
Thursday, 20 June – meet at DRAINS BAY car park
Group 1 – warm up; 4 climbs to Lions’ Centre (downhill recoveries); 2 “front” laps of Carnfunnock (two minutes recovery); 4x300m sprints (I minutes recoveries); warm down
Group 2 – scaled down version of Group 1 session, dropping 1 Lions’ Centre climb and 1 “front” lap of Carnfunnock
Tuesday, 25 June – meet at first car park on right after DRUMNAGREAGH
Group 1 – run over back road (Dickeystown Road) to Glenarm, picking up pace on return run to car park via Coast Road
Group 2 – above run or steady run to Glenarm and back via Coast Road, gradually picking up pace on return run to car park
Thursday, 27 June – meet at BALLYGALLY car park
Group 1 – warm up; 1x¼ mile (1 minute recovery), 1x½ mile (2 minutes recovery), 1x¾ mile (3 minutes recovery), 1x1 mile (4 minutes recovery); 1x¾ mile (3 minutes recovery), 1x½ mile (2 minutes recovery), 1x¼ mile (1 minute recovery); warm down
Group 2 – warm up; 1x¼ mile (1 minute recovery), 1x½ mile (2 minutes recovery), 1x¾ mile (3 minutes recovery), repeat in reverse; warm down
UNTIL FURTHER NOTICE THE MEETING POINTS FOR TUESDAY AND THURSDAY NIGHT TRAINING FOR GROUPS 1 AND 2 WILL BE AS INDICATED BELOW.
Tuesday, 4 June – meet at BALLYGALLY car park
Group 1 – warm up; (approximately) 40-minute mixed fartlek session, with mid-session recovery; warm down
Group 2 – warm up; (approximately) 30-minute mixed fartlek session, with mid-session recovery; warm down
Thursday, 6 June – meet at BALLYGALLY car park
Steady run – Cairncastle Road to Matties, Weyburn Road, Old Glenarm Road, Branch, Coast Road back to Ballygally with option of picking up pace for final two miles
Tuesday, 11 June – meet at BALLYGALLY car park
Group 1 – warm up; 4x30 seconds (30 second recoveries), 4x1 minute (1 minute recoveries), 4x1½ minutes (1 minute recoveries) and 4x2 minutes (1½ minute recoveries) – 2, 3 and 4 minutes respectively between sets; warm down
Group 2 – scaled down version of Group 1 session, ie, 3x30 seconds, 3x1 minute, 3x1½ minutes, 3x2 minutes
Thursday, 13 June– Scawt Handicap: meet at Headless Cross (Knockdhu) car part at 18.30/18.45 for 19.00 start
Tuesday, 18 June – meet at BALLYGALLY car park
Group 1 – warm up; 2 sets of 3x1000m (2 minute recoveries and 5 minutes jog recovery between sets; warm down
Group 2 – warm up; 2 sets of 2x1000m (3 minute recoveries and 5 minutes jog recovery between sets; warm down
Thursday, 20 June – meet at DRAINS BAY car park
Group 1 – warm up; 4 climbs to Lions’ Centre (downhill recoveries); 2 “front” laps of Carnfunnock (two minutes recovery); 4x300m sprints (I minutes recoveries); warm down
Group 2 – scaled down version of Group 1 session, dropping 1 Lions’ Centre climb and 1 “front” lap of Carnfunnock
Tuesday, 25 June – meet at first car park on right after DRUMNAGREAGH
Group 1 – run over back road (Dickeystown Road) to Glenarm, picking up pace on return run to car park via Coast Road
Group 2 – above run or steady run to Glenarm and back via Coast Road, gradually picking up pace on return run to car park
Thursday, 27 June – meet at BALLYGALLY car park
Group 1 – warm up; 1x¼ mile (1 minute recovery), 1x½ mile (2 minutes recovery), 1x¾ mile (3 minutes recovery), 1x1 mile (4 minutes recovery); 1x¾ mile (3 minutes recovery), 1x½ mile (2 minutes recovery), 1x¼ mile (1 minute recovery); warm down
Group 2 – warm up; 1x¼ mile (1 minute recovery), 1x½ mile (2 minutes recovery), 1x¾ mile (3 minutes recovery), repeat in reverse; warm down