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.
W/C 23 April:

With the first Trafford on Tuesday we will be doing two timed sessions this week - the second one is basically 16 x 200 with about 30 secs recovery  at 1500 pace - hopefully a little quicker!


The sessions planned are as follows :-


Tuesday : 5 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 3 Mins ( 2 Mins ) 2 Mins ( 2 Mins ) 60 Secs ( 60 Secs ) - start off at tempo pace and with a two minute recovery gradually increase the pace and push the 60 Secs rep - finish off with some stride outs


Thursday : 16 x 45 Secs ( 30 Secs ) - 1500 pace session but stop at 200 


Saturday : 8.30am - Delamere Forest - Hill session 


Sunday : 10.00 am - Delamere Forest - usual Sunday run


Races coming up are :-


24th April - The first Trafford of the year - starts at 6pm and hopefully programme attached - note that there is a BMC 1500 next week.


27th April - Kingsley 5k Road Race



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.