Training at East Coast AC

At East Coast Athletic Club, our coaching team are always focussed on ensuring that our members enjoy training; we believe that through the enjoyment of training sessions and running/athletics in general, progression follows. 

See below for details of our training sessions as well as a specific timetable for training over the next month.

Junior Training

The location of our training sites varies throughout the year so please make sure to check the Notice Board or Facebook/Twitter for any changes.  Our main training base is Larne Market Yard for East Coast Cheetahs and Larne's Town Park for ECAC Juniors.  In the summer months, both groups move to Larne Grammar School.

If you would like any further information on any sessions you can contact the club's Head Coach (Mark McManus) via [email protected] or during training sessions.  All new Junior athletes will start in their own age appropriate groups so that they feel welcome and able to develop at the right level.  During weekly sessions, as skills and technique improves, the coaches will evaluate each athlete to to monitor progress and will recommend any movements between groups.

In season training is a Tuesday and Thursday evening from 6pm to 6:45pm.  Locations vary, so please keep up to date with the Notice Board and Social Media.  Specific training schedules are available from the Head Coach.  Please ensure that athletes are dressed appropriately for the weather conditions and bring water bottles with them.

Training Nights:

Seniors: Tuesday & Thursday – 7pm

Meeting at Larne Youth FC/East Coast AC Club Rooms, Sandy Bay, Larne

East Coast AC Juniors - Every Tuesday at 6pm

Meeting at Larne Grammar School (summer) and Larne's Town Park (winter) (please see the notice board for any changes in location/dates)

East Coast Cheetahs – Every Thursday at 6pm

Meeting at Larne Grammar School (summer) and Larne Market Yard (winter) (please see the notice board for any changes in location/dates)

Senior Training Sessions:

Training Sessions:

At our Tuesday night and Thursday night training, we will have three different sessions for athletes, ensuring that club members of all abilities are catered for and that athletes are guided towards the session most suitable for them.

For example;

The Strength Session will mainly consist of hill running, be that shorter reps or longer continuous runs.

The Speed session will mainly consist of, interval, repetitions and threshold/tempo runs.

The Endurance session will consist of a timed period of steady running.  The times period increases in duration as the month progresses. 

All sessions are aimed to be inclusive of all abilities thus giving each member numerous options to try which ever session they wish.  The structuring also allows the clubs coaches to direct members who are on individual plans to a suitable session for that member at any given point throughout their training plan.      

All club sessions will be taken by our UKA (UK Athletics) qualified coaches and Leaders in Running Fitness. If your interest lies in 'field' events, please be sure to get in contact.  Should you wish to discuss any of the above information, or find out what group is best for you, please do not hesitate to contact any of our coaches. 

This month's training: AUGUST 2018...

Remember:  All sessions can be tailored to an athletes individual needs, the sessions set out below are based on an athlete being at full fitness.

Date & Meeting Point

  Speed Session 

Strength Session

 Endurance Session

Tuesday 7/8/2018

Meet - Larne Youth Club Rooms, Sandy Bay, Larne

W/U - 3 x 5mins EASY, 5mins STEADY, 5mins TEMPO, 5mins FAST - C/D
W/U - 10 x 90secs TEMPO Hills - C/D
 30mins STEADY
Tuesday 14/8/2018

Meet - Larne Youth Club Rooms, Sandy Bay, Larne

W/U - 2x1mins - 6x3mins - 2x1mins - C/D
  W/U - Oregon Drills Session - C/D
30mins STEADY 
Tuesday 21/8/2018
Meet - BBQ / Sports Field @ Carnfunnock Country Park
 W/U - 4 x 2k - C/D
W/U - 'Trail Running: A basic introduction... with Justin' - C/D

40mins STEADY
Tuesday 28/8/2018
Meet - Knockdhu Car Park.
  East Antrim Inter-Club Race
  East Antrim Inter-Club Race
  East Antrim Inter-Club Race
Date & Meeting Point
 Speed Endurance Session
 Endurance (Distance base)
 Endurance (Time base)
Thursday 2/8/2018
Meet - Larne Youth Club Rooms, Sandy Bay, Larne
 W/U - 1 x 800m, 1x 1 mile, 1 x 2 mile, 1 x 400m - C/D
W/U - 3 x 1 miles - C/D  
 30mins STEADY
Thursday 9/8/2018
Meet - Larne Youth Club Rooms, Sandy Bay, Larne 
All Inclusive Session:
'Cadence Session' with Kieran
  All Inclusive Session:
'Cadence Session' with Kieran
30mins STEADY
Thursday 16/8/2018
Meet -  Larne Youth Club Rooms, Sandy Bay, Larne
W/U - 15mins STEADY - 3 x 5mins (with 2mins Recoveries) - 15mins STEADY - C/D
W/U - 5 mile Progressive Run - C/D
 35mins STEADY
Thursday 23/8/2018
Meet - Knockdhu Car Park
   All Inclusive Session:
W/U - Inter-Club Race specific Session inc discussion around Race Strategy - C/D
 All Inclusive Session:
W/U - Inter-Club Race specific Session inc discussion about Race Strategy - C/D
40mins STEADY
Thursday 30/8/2018
Meet - Larne Youth Club Rooms, Sandy Bay
Post Inter-Club Race & Pre-Laganside: 5 miles STEADY
 Post Inter-Club Race & Pre-Laganside: 3 miles STEADY
Special Introductory Session:
New to Running? Want to Return after a long break? Always wanted to try out a club but nervous? 

This session is for you!

IMPORTANT - * Please be advised that the locations mentioned above are provisional only and are subject to change at short notice.  It is therefore essential that everyone meets at the official meeting points mentioned in the left column above at 7pm *

The coaching team at East Coast AC will actively promote integration from one group to the other, depending on the athletes needs.

Remember - Individual training plans will also be offered free of charge to  East Coast AC members.  These plans can be set from 60m to marathon and beyond. 

Our coaches also have experience of working with International runners, duathletes and triathletes.

Please note:  Guests are more than welcome to come and try out our training sessions to determine if it suits before joining.  Please use our contact form on the homepage or email us to find out more.