Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.


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.
W/C 26 June:

There is a Trafford and the first Crewe Park 5k race on Tuesday so there will be NO session that night for our group - however we will be doing a session at Winsford on Monday at usual time 7.00pm

Sessions planned are :-

Monday : 8 x 400 ( 2 Mins ) - 1500 pace session


Thursday : Either  3 x 400 ( 10 Mins ) - faster than 800 pace  or short recovery session depending on weather !

OR                           5 x 800 ( 3 Mins ) @ 3k pace

Saturday : 8.30am - Delamere Forest visitor centre as usual - Hill session - probably around the Lake

Sunday : 10.00am - WHITEGATE STATION - Usual Sunday run but less than normal for those doing session at Crewe on Monday 3rd - NOTE we are at WHITEGATE 

A couple of reminders :-

** If you have not paid your 2017/18 subs please do so ASAP - non payment will mean you cannot compete in any official events

** It is worth mentioning for those not training 5/6 days a week that they should consider doing a short run on a Wednesday to clear the legs before the Thursday session - often people complain of being tired or heavy legged on a Thursday and the reason can be merely not warming down properly on the Tuesday and a gentle run on a Wednesday might just clear any lactic left in the legs


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.