Vale Royal AC Runners
A Running Club based in Northwich and Winsford.
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TUESDAY 6:45 Rudheath Leisure Centre,
THURSDAY 7:00 Knight's Grange
| Tuesday | 5 | January | Castle Hills (new safer hill in park * 8, castle hill * 8) |
| Thursday | 7 | January | Springbank * 14 large |
| Cheshire XC Champs | |||
| Tuesday | 12 | January | Gadbrook Large 4/3/2/1 (0.5 lap slow jog recovery) |
| Thursday | 14 | January | Morrisons Out n Back 8*0.66 miles (60s) |
| 4 Villages Half Marathon / NWCC Wrexham | |||
| Tuesday | 19 | January | Tempo Run Bypass (8mins out then back)+ Gadbrook small 5*1 lap (90s) |
| Thursday | 21 | January | Cliff Circuit anticlockwise *10 (JOG RECOVERY) |
| Northern XC | |||
| Tuesday | 26 | January | Gadbrook Small 0.5,1,1.5,2,2.5,3,3.5 (30/60/90s) |
| Thursday | 28 | January | Morrisons Hills 5*3L, 4*2, 3*1 |
| Tuesday | 2 | February | Gadbrook Lge 2 * 0.5, 1*1, 1*2, 1*3 (30/60/90s) |
| Thursday | 4 | February | Track 300(100),600(200) * 8 |
| Alsager 5 / NWCC Oswestry /Nick Bier 10k | |||
| Tuesday | 9 | February | Kingsmead Hills * 10 |
| Thursday | 11 | February | Police Station * 4 (30s). 3 sets with 2 mins between sets NB short recoveries! |
| Tuesday | 16 | February | Tempo Run Bypass (8mins out then back)+ Gadbrook small 10*0.5 lap (60s) |
| Thursday | 18 | February | Track 800 (300), 500 (400) * 4 |
| Wrexham Half Marathon / High Legh 10k / Trafford 10k | |||
| Tuesday | 23 | February | Gadbrook 1500m * 5 (60s) |
| Thursday | 25 | February | Springbank 3/2/1 (60s) - 2 sets with 2mins between. |
National XC
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| Tuesday 2nd March: | Gadbrook Large. 4/3/2/1 (60s) |
| Thursday 4th | Morrisons Hills 1/2/3 * 4 |
| Tuesday 9th: | Tempo Run 16mins, 5*500m (90s) |
| Thursday 16th | Police Station * 14 (75s) |
| Tuesday 16th | Castle Hills (new safer hill in park * 8, castle hill * 8) |
| Thursday 18th | Morrisons to Ford of Winsford and back (1.36 miles) * 4 |
| Tuesday 23rd | Gadbrook small 2*0.5, 1, 1.5, 2, 2.5, 3 (30/60/90s) |
| Thursday 25th | Track: 1000m (60s) * 8 |
| Tuesday 30th | Tempo Run 16 mins, 10*250m (60s) |
| Thursday 1st April | Springbank: large (30s) small (60s) * 8 |
ARCHIVE
| Tuesday 1st December | Kingsmead hills * 10 (# to be confirmed) and a hard run back down the bypass to finish. |
| Thursday 3rd December | Morrisons out n back: 6-8 * 0.68 miles (60s) - all the way to Fords Winsford Roundabout! |
| Tuesday 8th December | Gadbrook 5*1500m (60s) |
| Thursday 10th December | Morrisons Hills 1/2/3/4 * 4 |
| Tuesday 15th December | Tempo run 8 mins out and back on bypass. Gadbrook small 10 * 0.5 lap (90s) |
| Thursday 17th December | Cliff Circuit 3/2/1/2/3 (60s) - clockwise! |
| Tuesday 22nd December | Gadbrook small. Christmas Parlauf - 20mins (+ a pint at the Kingfisher in Kingsmead afterwards). |
| Thursday 24th December | 6.30pm Kingsmead Shops |
| Friday 25th December | 10am Santa Run from Bernie's (wear red!) |
| Monday 28th December | 9.30am Kingsmead Shops |
| Tuesday 29th December | 9:30am Barnes Bridge. Delamere lake loop session that Tony and James do. |
| Thursday 31st December | 9:30 am Knights Grange. Trail run via Davenham (60mins) including 3 to 10s slope (90/60/30s) |
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Many thanks to Bryan Dale for allowing us to use his photos of runners in action throughout the site. Be sure to visit his racephotos website for more pictures!
