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 11th December

Training this week is a little weather dependent so might change - hard frosts are predicted for Monday and Tuesday so the track might be a rock hard or mushy if thawed out for the evening sessions, which are as follows :-

Tuesday : 9 Mins ( 3 Mins ) 7 Mins ( 2 Mins ) 5 Mins ( 2 Mins ) 3 mins ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - a nice tempo session to get the week underway

Thursday : 8 x 2 Mins ( 2 Mins ) - VO2 session with good recovery

Saturday : 8.30am - Delamere Forest - Hill session - which hills we do is dependent on weather !

Sunday : 10.00am - Delamere Forest - Usual Sunday run

** 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.