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 14 Aug

Monday 14th August : 7pm as usual at Knights Grange -  8 x 400 ( 2 Mins ) - 1500 pace or quicker with the longer recovery

Tuesday : No formal endurance group session - self operate if not able to do Monday

Thursday :16 x 200 ( 30 Secs ) - faster than 1500 pace - those racing at the weekend can join in and do 6 - 8 at race pace !

Saturday : 8.30am  - Delamere Forest - Hill session including run up to mast

Sunday : 10.00am - Delamere Forest - Usual Sunday run - recovery for those racing Saturday

** 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.