EAST ANTRIM HARRIERS A.C.  Est 1907

Training

Club training nights are held on Tuesday & Thursday nights and leave from the clubhouse at 7pm. Tuesday nights alternate between speed, interval & hill work sessions. Thursday nights are tempo/steady runs of varying distances, usually between 6-10 miles. Different groups go out together at varying pace and distance. There would always be a group to suit , whether you are a complete novice or an experienced runner you would be more than welcome to come along to one of the training nights. There is never an obligation to join, just come along and try it for yourself. 

Running groups at the weekends are organised by the members on training nights, with different groups leaving to run varying distances depending on what they are training for.


Tuesday nights training always starts and finishes at the club house with a 1.5mile/ 2mile (depending on the group) slow, steady warm up and cool down run. 

All efforts on Tuesday nights should be run at a pace which is sustainable to complete the session.

To gain the most benefit from the session the last effort should be completed in or around the same time as the first. 

Tuesday nights, alternating weekly.  
(A) Group
 
(B) Group
 8 x 800 mtr efforts with 1 min recovery (speed)
 6 x 800 mtr efforts with 1 min recovery (speed)
150 mtr fast, 200 mtr slow, 200 mtr fast, 
100mtr Slow, x 10 efforts (interval)
Same distance as (A) group only 8 efforts (interval)
200 mtr hill (steady) recover down hill,
x 10 efforts (hill/strength)
Same as the (A) group only 6-8 efforts depending on ability. (hill/strength)
Pyramid running. 100 mtr fast, 300 mtr slow, 
200 mtr fast, 200 mtr slow, 300 mtr fast, 100mtr slow, 400 mtr fast. 1 min recovery then complete pyrimid in reverse. (interval)
Same as (A) group with efforts copleted at a steady pace suitable to ability.
Chain running. Groups of 5-6 runners running at a slow steady pace over a set undulating distance, with the back runner continually running to the front until the distance is complete. 3 min recovery then return to start point. 
 Same as (A) group only at slower effort pace.
Various track sessions at Antrim Forum during 
September, October, November.
Various track sessions at Antrim Forum during September, October, November.