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.
Week commencing 16th October

Training this week is geared towards the Relays at Sheffield on Saturday and will be as follows :-

Tuesday : 6 Mins ( 2 Mins ) 2 x 3 Mins ( 2 Mins ) 2 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - this is primarily a tempo session, so start at tempo pace but aim for VO2 or better on the 2 Minute reps !

Thursday : 15 x 60 Secs ( 60 Secs ) - Race pace for those racing on Saturday and only do 10 - VO2 for the rest and do the full 15

Saturday : No Hill session as it is Northern Cross - those not racing to self operate

Sunday : 10.00am - Delamere Forest - Usual Sunday run but at recovery pace

** 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.