Monday evening Training Plan

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  1. Monday evening training plan

Meet each Monday night 7.00pm at Ballykillaire Sportsplex. On ‘long run’ weeks an alternative session will be provided for those returning after injury, or as a bridge between New Beginnings and regular Monday night group. The pace for this group will be about 9 minute miles, and the distance will be no more than 5 miles.


Week Training Plan
12th February 


Long run 

Route decided on night. 
19th February


Lampost session

Warm up out to Ballyrobert

Split group into 3-4 groups.

Run back to Old Belfast Road

Continuous strides.  4 Lampost effort.  2 lampost jog recovery.

800m effort along carriageway from Old Belfast Road to 40mph sign.  Jog recovery back to Sportsplex to finish.

26th February


Fartlek session

Run through Bangor, Castle Park, Ward Park. Split at Marina for those wanting to run Longer.

3-4 efforts. 1 through Castle Park, 1 through Ward Park, 1 at Marina.

Try to make efforts different lengths and intensity. Some sprints and some longer reps at 5-10k pace.

Last half to include Tempo to finish back at Sportsplex.


5th March 


Strides at Marina

Warm Up from Sportsplex to Marina

5-6 Strides along Marina. Group break up into 3-4 smaller groups. Start groups at different intervals. Jog recovery back to start point.

Warm down back to Sportsplex

12th March 


Hill session

Location to be decided on night.

Warm up to hill rep location.

6-7 Hill reps.
Warm down back to Sportsplex.