Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.

TRACK TRAINING SESSIONS

The sessions below are those taking place on the track at Knights Grange involving juniors and seniors and coached by Andy Carter. Start time 7pm.

Training over the next two weeks is tailored to manage the transformation to Summer tack training but is still on the watch rather than by distance, with a couple of tweaks


Tuesday 21st March : 6 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 secs ) - aiming to run at 3k pace 


Thursday 23rd March : 16 x 30 Secs ( 30 Secs ) - aiming for 1500 pace - or might be modified to be 16 x 200 !


Saturday 25th March : 8.30am - Delamere Forest Hill session


Sunday 26th March : 10.30am - Delamere forest - usual Sunday run


Tuesday 28th March : 4 x 3 Mins ( 3 Mins ) 4 x 30 secs ( 30 Secs ) - another 3k paced session


Thursday 30th March : 6 x 90 Secs ( 60 Secs ) a 1500m session - stop at 400 and take extra recovery


Saturday 1st April : 8.30am - Delamere Forest - Hill session 


Sunday 2nd April : 10.30am - Delamere forest - Sunday run

CORE STABILITY

It is also timely to remind you all not to forget your core training, and, for the older ones some upper body work ! For your core training  - as a minimum you should be doing plank, side plank, superman, brace, supine bridge and some press ups.