At East Antrim Harriers, we set challenging goals, and encourage improvement, but you can always go at your own pace.

Each Tuesday night, the club runs one of the following sessions:

All of these sessions are preceded by and followed by a steady run to and from the training location. 

• Hill repeats

  • Hard pace uphill, 200m followed by a recovery pace down. 

    • Easier session: 6 efforts

    • Harder session: 8 efforts

OR

• • Hard pace uphill, 400m followed by a recovery pace down. 

    • Easier session: 6 efforts

    • Harder session: 8 efforts

• Interval training

  • Hard pace over 400m followed by 1 minute rest.

    • Easier session: 6 efforts

    • Harder session: 8 efforts

OR

• • Hard pace over 800m followed by 1.5 minute rest.

    • Easier session: 6 efforts

    • Harder session: 8 efforts

OR

• • Hard pace over set distance followed by recovery pace.

    • Easier session: 8 efforts

    • Harder session: 10 efforts

OR

• Pyramid session: Hard pace to 100m then recovery pace back to the start, followed by hard pace to 200m then recovery pace back to the start, followed by hard pace to 300m then recovery pace back to the start, followed by hard pace to 400m then recovery pace back to the start. Repeat all of those in reverse to complete one pyramid.

  • Easier session: Begin next pyramid but finish after 200m

  • Harder session: Begin next pyramid but finish after 400m

Other sessions throughout the week are organised between members in the club house, and via instant messaging.