Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.

VRAC General Training Sessions & Weekend Runs

GENERAL SENIORS TRAINING SESSIONS 

Training sessions are on Tuesday and Thursday evenings. Tuesday sessions are at at Knight's Grange, Winsford (meet at track). Start at 7pm prompt.   As an alternative to the general training sessions shown below there are also track sessions at Knights Grange.

There are also Saturday morning sessions at 8:30am from Delamere Forest (Linmere)Visitor Centre car park with the endurance squad. These are often hill sessions and are coached by Andy Carter and Shaun McGrath.
OCTOBER

Tues 2nd Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc

 

Thurs 4th 10 x cliff circuit clockwise with 1 min recovery


Tues 9th Springbank  x 12 either in relay or with 90 seconds recovery

 

Thurs 11th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

 

Tues 16th Track 4 x 1200m with 2 mins recovery

 

Thurs 18th 12 x Police station with 90 secs recovery

 

Tues 23rd Wharton Hill 4 sets of 1,2,3, lampposts

 

Thurs 25th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Tues 30th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recover



SEPTEMBER

Tues 4th Track  4 x 1200m with 90 secs recovery

 

Thurs 6th Whitegate way 4 x 3 minutes,4 x 2 minutes, 4 x 1 minutes,all with 1 minute recovery

 

Tues 11th Whitegate way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets 

 

Thurs 13th Track  6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery 

 

Tues 18th Track VO2 Max Session (CRIB SHEET HERE).  ALTERNATIVE TRACK SESSION IF NOBODY HAS CRIB SHEET:  6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc

 

Thurs 20th Wharton Hill 4 sets of 1,2,3 lampposts

 

Tues 25th Springbank  x 12 either in relay or with 90 seconds recovery

 

Thurs 27th 6 x 1000m with 90 seconds recovery


AUGUST

Thurs 2nd   Whitegate way and trails 5 x 5 mins with 2 mins jog recovery

 

Tues 7th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

 

Thurs 9th Track  2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery


Tues 14th 5 km threshold run ,then 8 x 1 min on way back

 

Thurs 18th Track 5 sets of 600m,100 jog,200m,300m jog

 

Tues 21rd Track 6 x 1000m with 90 secs recovery

 

Thurs 25th Slide on knights grange grass

 

Tues 28th 12 x knights grange hill

 

Thurs 30th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery


JULY

Tues 3rd Track 4 sets of 4 x 300m with 100m jog between efforts and 1 lap jog recovery between sets

 

Thurs 5th Slope on knights grange grass

 

Tues 10th  Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery 

 

Thurs 12th Track  2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m

 

Tues 17th Track 2 sets of 3 x 500m with 100m walk recovery and 1 walk jog recovery between the sets

 

Thurs 19th Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery

 

Tues 24th 6 x 800m hilly circuit on the common with 90 secs recovery

 

Thurs 26th Track  6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery 

 

Tues 31st Track 12 x 400m with 2 mins recovery ,for those not racing pie and peas


JUNE

Tues 5th Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery

 

Thurs 7th Track session with the juniors due to Bowden 5km and the weekend Castles

 

Tues 12th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

 

Thurs 14th Track  3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets 

 

Tues 19th  Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery

 

Thurs 21st 5 km threshold run ,then 8 x 1 min on way back

 

Tues 26th 12 x Common Hills

 

Thurs 28th Track  2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps


MAY

Tues 1st Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery

 

Thurs 3rd Track 4 set of 4 x 300m with 100m jog between efforts and 1 lap jog between sets

 

Tues 8th Track  5 sets of 600m,100 jog,200m,300m jog

 

Thurs 106 x 800m hilly circuit on the common with 90 secs recovery

 

Tues  15th Side on knights grange grass

 

Thurs 17th Track 12 x 400m with 1 minute recovery

 

Tues 22nnd Track 6 sets of 800m with 2 minutes recovery,then 6 x 200m with 200m jog recovery

 

Thurs 24th Hilly circuit in the corner of knights grange hill,1,2,3,4,5,4,3,2,1 minutes effort with 1 minute recovery

 

 Tues 29th 12 x old grange lane hill

 

 Thurs 31st Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery


APRIL

Tues 3rd  Whitegate way and trails 5 x 5 mins with 2 mins jog recovery

 

Thurs 5th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4  200’s

 

Tues 10th   Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps

 

Thurs 12th 5 km threshold run ,then 8 x 1 min on way back

 

Tues 17th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

 

Thurs 19th Track   2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m

 

Tues 23rd Track 10 x 400m with 2 mins recovery

 

Thurs 25th    Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery

 

Tues 30th Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery


MARCH

Thurs 1 March: 12 x Police Station off 1 minute recovery.

Tues 6th Morrisons Hills 3 sets of 1,2,3,4 lampposts

 

Thurs 8 Track  12x 400m with 90 secs recovery

 

Tues 13th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery

 

Thurs 15th Headtorch run on whitegate way incorporating 4 sets of 1,2,3 minutes with 1 minute recovery

 

Tues 20th Springbank x 12 with 90 secs recovery or in relay

 

Thurs 22nd Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery

 

Tues 27th Track VO2 Max session. Session details here.

 

Thurs 29th Cliff Circuit anticlockwise x 10

FEBRUARY


Thurs 1st Feb Headtorch run 1,2,3,4,5,4,3,2,1 with 1 min recovery

 

Tues 6th Cliff circuit x 10 anti clockwise

 

Thurs 8th Track  Track Yasso session 10 x 800m with equal recovery time (jog not standing) as effort,non marathon runners to do 8. Explanation: Take your goal marathon time and then run that time for 800 meters—use minutes and seconds rather than hours and minutes. For example, if you're trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds. The same holds true for faster runners. If your marathon goal is 3 hours, your Yasso 800m goal time is 3 minutes.


Tues 13th Track 8 sets of 600m ,30secs recovery 600m then 2 minutes between sets

 

Thurs 15th  Springbank 8 x 2 laps with 90secs recovery

 

Tues 20th Springbank 8 x 2 laps with 90 secs recovery ( we did not do this last Thursday due to low numbers)

 

Thurs 22nd Yasso session (requested by marathon runners). See 8th Feb for details of session.


Tues 27th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

JANUARY


 Tues 2nd 6 x1000m with 90 secs recovery

 

Thurs 4th 12 x police station with 1 min recovery (less for those racing on Saturday

 

Tues 9th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.

 

Thurs 11th Track  2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets.


Tues 16th  Track 11/2 miles 21/2 mins recovery, 5 x 400mwith 1 min recovery,1 mile with 2 mins recovery ,5 x 400m with 1 min recovery

 

Thurs 18th Springbank 8 x 2 laps with 90 secs recovery

 

Tues 23rd Morrisons hill 5 set of 1,2,3 lampposts

 

Thurs 25th Track 8 x 1000m with 1 min recovery

 

Tues 30th Track 5 x 1200m with 90 secs recovery

 


DECEMBER


Tues 5th Springbank 8 x 2 laps with 2 90 secs recovery

 

Thurs 7th Track  2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

 

Tues 12th  Track 4 x 1 mile with 2 minutes recovery

 

Thurs 14th Run with intervals,After 2 miles warm up then efforts of 1,2,3,4,5,4,3,2,1 minutes with 1 min recovery,run on the industrial estate ,then cool down

 

Tues 19th  12 x top of morrisons hill to roundabout with 1 min recovery

 

Thurs 21st  Track  2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc


(NO TRAINING SET FOR XMAS WEEK. ARRANGE RUNS BY AGREEMENT)


NOVEMBER


Thurs 2nd  Springbank 2 x 1 lap ,2 x 2laps ,1 x 3 laps,2 x 2laps ,2x 1 lap all with same recovery as laps

 

Tues 7th 10 x cliff circuit clockwise with 1 min recovery

 

Thurs 9th Track 6 x 1000m with 90 secs recovery

 

Tues 14th Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc

 

Thurs 16th 6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery 

 

Tues 21st  Wharton Hill 4 sets of 1,2,3, lampposts

 

Thurs 23rd Track   4 x 1 mile with 2 minutes recovery

 

Tues 28th Track 5 x 1200m with 90 secs recovery

 

Thurs 30th 12 x police station with 90 secs recovery


OCTOBER


Tues 3rd Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery

 

Thurs 5th 10 x cliff circuit anti clockwise

 

Tues 10th Wharton Hills  3 sets of 1,2,3,4 lampposts

 

Thurs 12th Track 2 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery

 

Tues 17th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

 

Thurs 19th Springbank  7 x 2 laps with 2 minutes recovery

 

Tues 24th 12 x from top of morrisons hill to the first roundabout with 1 minute recovery

 

Thurs 26th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Tues 31st Track 2 sets of 8 x 400m with 1 minute between efforts and 5 minutes between sets


SEPTEMBER

Tues 5th   Track 5 x 1200m with 90 secs recovery

 

Thurs 7th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

 

Tues 12th 10 x common hills

 

Thurs 14th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery 

 

Tues 19th Track  6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery 

 

Thurs 21st Springbank x 12 in relay or with 90 secs recovery depending upon numbers

 

Tues 26th  6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery 

 

Thurs 28th VO2 Max session. Session details here.


AUGUST

Tues 1st  6 x 800m hilly circuit on the common with 90 secs recovery

 

Thurs 3rd Track 12 x 400m with 2 mins recovery


Tues 8th Track   3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets 

 

Thurs 10th Whitegate way and trails 5 x 5 mins with 2 mins jog recovery

 

Tues 15th Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery

 

Thurs 15th Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps

 

Tues 22nd Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery

 

Thurs 22nd 5km threshold run then 8 x 1 min on way back 

 

Tues 29th Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery

 

Thurs 31st Track   2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m

JULY

Tues 4th 20 mins on commons hills

 

Thurs 6th Track 4 sets of 4 x 300m with 100m jog between efforts and 1 lap jog recovery between sets

 

Tues 11th Track   6 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Thurs 13th    Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery 

 

Tues 18th Slope on knights Grange grass

 

Thurs 20th  Track 4 x 400m,4x300m,4x 200m with 60 secs between everything

 

Tues 25th Track  24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs for every 4  200m

 

Thurs 27th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

JUNE:


Thurs 1st   Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery

 

Tues 6th  Whitegate Way 4 x 3 mins,4 x 2 mins ,4 x 1 min with 1 min recovery

 

Thurs  8th  10 x commons hills

 

Tues 13th Track   3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets 

 

Thurs 15th 5km threshold run then 8 x 1 min on way back 

 

Tues 20th  Whitegate way and Trails 5 x 5 mins with 2 mins recovery

 

Thurs 22nd   Track  2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery

 

Tues 27th  Track 10 x 500m with 100m walk  recovery 

 

Thurs 29th Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery


MAY:


Tues 2 Slide on Knights Grange grass

 

Thurs 4th Track 4 set of 4 x 300m with 100m jog between efforts and 1 lap jog between sets

 

Tues 9th Track   2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m


Thurs 11th Track 5 sets of 700m 2 mins recovery 300m 3 mins recovery.

 

Tues 16th  6 x 800m hilly circuit on the common with 90 secs recovery

 

Thurs 18th Whitegate Way fartlek session (assumed most people will be racing at Christleton the next day)

 

Tues 23rd Track  2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps

 

Thurs 25th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

Tues 30th  Whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery


April 2017

Tues 4th  Whitegate way and trails 5 x 5 mins with 2 mins jog recovery

 

Thurs 6th track 12 x 400m with 2 mins recovery

 

Tues 11th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m 

 

Thurs 13th Whitegate Way 1,2,3,4,5,4,3,2,1, mins effort with 1 min recovery

 

Tues 18th  5 km threshold run ,then 8 x 1 min on way back

 

Thurs 20th Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m 

 

Tues 25th   Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps

 

Thurs 27th Whitegate Way 4x 3 mins,4x2 mins ,4x1 min with 1 min recovery

MARCH 2017

Thurs 2nd Track 1200m,1000m,800m,600m ,then 4 x 400m with 1 lap jog recovery after the efforts except the 400m when it is 1 minute 

 

Tues 7th Lorry park 6 x 3 laps with 2 mins recovery

 

Thurs 9th Track Yasso session 10 x 800m with equal recovery time (jog not standing) as effort,non marathon runners to do 8. Explanation: Take your goal marathon time and then run that time for 800 meters—use minutes and seconds rather than hours and minutes. For example, if you're trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds. The same holds true for faster runners. If your marathon goal is 3 hours, your Yasso 800m goal time is 3 minutes.


Tues 14th Cliff circuit clockwise x 10 with 75 secs recovery

 

Thurs 16th Track 4 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery

 

Tues 21st Springbank 2 x 1 lap ,2 x 2 laps ,1 x 3 laps,2 x 2laps ,2 x 1 lap with ame recovery as laps

 

Thurs 23rd Track  8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Tues 28th 12 x top of morrisons hill to roundabout with 1 min recovery

 

Thurs 30th Track VO2 Max session. Details of VO2 Max session here. NOTE: 5 Mins recovery between sets.

FEBRUARY 2017

Thurs 2nd   Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery

 

Tues 7th Springbank 14 x 1 lap with 75 secs recovery

 

Thurs 9th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

 

Tues 14th 5 sets of 1,2,3 lampposts on morrisons hill

 

Thurs 16th Track 5 x 1200m with 90 secs recovery

 

Tues 21st 10 x cliff circuit anti clockwise


Thurs 23rd Track  TRACK FLOODED SESSION CANCELLED. Anyone who turns up agree street run to suit. 

 

Tues 28th  Top of morrisons hill to fords of winsford roundabout x 8 with 2 mins recovery


JANUARY 2017

Tues 3rd  4 sets of 1,2,3 lampposts on morrisons hill

 

Thurs 5th Track 12 x 400m with 1 min recovery or 8 if racing at the county champs on Saturday

 

Tues 10th Springbank 2x1 lap ,2x 2 laps,1 x 3 laps,2x 2 laps,2 x 1 lap with the same recovery in as laps,ie 1 min,2 min etc

 

Thurs 12th Track 6 x 1000m with 90 secs recovery


Tuesday 17th Lorry Park 8 x 2 laps with 90 secs recovery

 

Thursday 19th Track 2 x 4 laps,2 x 3 laps,2 x2 laps, 2x1 lap with half the number of laps as recovery ie 2 mins ,11/2 mins etc

 

Tuesday 24th 4 x top of morrisons hill to fords of winsford roundabout and back

 

Thursday 26th Track 2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets

 

Tuesday  31st Cliff Circuit x10 clockwise with 1 min recovery

DECEMBER 2016


Thursday 1st Track 5 laps,4 laps,3 laps,2 laps,1 lap with recovery as half the number of laps ie 2 ½ mins,2 mins etc

 

Tuesday 6th Springbank 14 laps in relay or with 1 min recovery

 

Thursday 8th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery 

 

Tuesday 13rd Run with intervals,After 2 miles warm up then efforts of 1,2,3,4,5,4,3,2,1 minutes with 1 min recovery,run on the industrial estate ,then cool down

 

Thursday 15th  Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery

 

Tuesday 20th 10 mx cliff circuit with anti-clockwise with jog down recovery

 

Thursday 22nd Track 2 x 1000m with 90 secs recovery then 6 x 500m with 100m jog recovery


Tuesday 27th  No formal General Session published. Track session available - see Track Sessions.


Thursday 29th No formal General Session published. Track session available - see Track Sessions.


NOVEMBER 2016

Tues 1st 12 x from top of morrisons hill to the first roundabout with 1 minute recovery


Thurs 3rd Track 6 x 1000m with 90 secs recovery.


Tuesday 8th  14 laps of lorry park with 1 minute recovery

 

Thursday 10th Track  4 x 1 mile with 2 minutes recovery

 

Tuesday 15th Wharton Hills  3 sets of 1,2,3,4 lampposts

 

Thursday 17th Track 8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Tuesday 22nd Springbank 2 x 1 lap ,2 x 2laps ,1 x 3 laps,2 x 2laps ,2x 1 lap all with same recovery as laps

 

Thursday 24th Track 2 x 1200m with 3 mins recovery,2 x 1000m with 2 mins recovery, 2 x 800m with 90 secs recovery,2 x 400m with 1 minute recovery

 

Tuesday 29th 10 x cliff circuit clockwise with 1 min recovery



OCTOBER 2016

Tuesday 4th 4 sets of 1,2,3 lampposts on morrisons hill 

Thursday 6th Track 800m,200m,700m,200m,600m,200m,500m,200m,400m,200m all with 90 secs recovery 

Tuesday 11th 6 sets of from top of morrisons hill to fords of winsford roundabout with 2 mins recovery 

Thursday 13th Track 1200m,1000m,800m,600m ,then 4 x 400m with 1 lap jog recovery after the efforts except the 400m when it is 1 minute 

Tuesday 18th 10 x cliff circuit anti clockwise 

Thursday 20th Track 2 sets of 8 x 400m with 1 min between efforts and 4 minutes between sets 

Tuesday 25th Springbank 8 x 2 laps with 90 secs recovery 

Thursday 27th Track 5 x 1200m with 90 secs recovery  

SEPTEMBER 2016

Thursday 1st Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery 

Tuesday 6th Whitegate Way 6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets   

Thursday 8th Track  10 x 400m  flat out with 2 mins recovery 

Tuesday 13th 5km threshold run then 8 x1 min on way back 

Thursday 15th Track vo2 Max session 

Tuesday 20th 20 mins on common hills 

Thursday 22nd Track 6 x 1000m with 1 min recovery 

Tuesday 27th Springbank 10 x 1 lap in relay or with 75 secs recovery depending upon numbers 

Thursday 29th Track  6 x 800m with 2 mins recovery then 4 mins recovery followed by 4 x 400m with 90sec recovery 

AUGUST 2016

Tuesday 2nd whitegate way 6 sets of 2mins out 30secs recovery then 2 mins back with 3 mins between sets 

Thursday 4th Track  2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps 

Tuesday 9th Whitegate Way 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery between everything  

Thursday 11th Track 24 x 200m with 50 secs recovery between the first four reps, then reducing recovery by 5 secs each 4 reps. ie. 45 secs, 40 secs etc. Final set of 4 x 200m will be 25 secs recovery!

Tues 16th  on whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery

Thurs 18th Track 10 x 500m with 100m jog recovery 

Tues 23rd  Whitegate way 6 sets of 3 minutes 1 min recovery,1 min 2 mins recovery 

Thurs  25th Track  4 sets of 4 x 300m with 100m jog recovery and 1 lap jog recovery between sets  

Tues 30th Slide on knights Grange grass 

JULY 2016

Tues 5th Whitegate way 6,5,4,3,2,1 min efforts with half the effort as recovery 

Thurs 7th Track  3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets 

Tues 12th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets  

Thurs  14th VO2  Max on track 

Tues 19th 20 min on common hills 

Thurs 21st 5 sets of 200m, 45secs rest, 200m, 45secs rest, 400m , 4mins rest between sets on track 

Tues 26th 5km threshold run then 8 x 1 min on way back 

Thurs 28th 10 x 400 m with 3 minutes recovery. Run flat out 

JUNE 2016

Thurs 2nd Track 1200m ,1000m,800m,600m, 4 x 400m with 1 lap jog recovery between efforts except the 400?s when the recovery is 1 minute 

Tues 7th 8 x hilly 800m circuit on the common with 90 secs recovery 

Thurs 9th Track 10 x 500m with 100m walk  recovery 

Tues 14th Whitegate way and Trails 5 x 5 mins with 2 mins recovery 

Thurs 16th Track 2 x 1000m with 90 secs recovery , 4 x 400m with 1 min recovery , 2 x 1000m with 90 secs recovery

Tues 21st Slide on Knights Grange grass

Thurs 23rd track 2 x200m strides, then 2 sets of 1000m ,600m,400m with 1 lap jog recovery between everything ,then finish with 2 x 200m 

Tues 28th 6 sets of 3 mins 1 min recovery 1 min 2 mins recovery 

Thurs 30th Track 4 x1000m,5x 200m with 2 minutes between everything 

MAY 2016

Tues 3rd Knights Grange grass 1,2,3,4,5,4,3,2,1 minutes effort with 1 min recovery 

Thurs 5th Track 4 sets of 4 x 300m with 100m jog recovery and 1 lap jog recovery between sets 

Tuesday 10th 10 x common hills 

Thurs 12th VO2 Max session

Tuesday 17th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets 

Thursday 19th Track 5 sets of 700m 2 mins recovery 300m 3 mins recovery 

Tuesday 24th on whitegate way 1 min (100%) effort,2 mins (3km pace),3 mins (5km pace),5mins(10km pace),3(5km pace),2min(3km pace),1(100% effort) all with 3 mins jog recovery  

Thursday 26th  Track 2 x1200m ,2 x 1000m,2 x 800m 2 x400m with the same recovery in minutes as laps

Tuesday 31st....Whitegate Way.  (4 x 3mins,, 4 x 2mins, 4 x 1min with 60s recoveries).  

APRIL 2016

The emphasis this month switches from marathon training to shorter summer training in preparation for 5/10km races

Tuesday 5th  TRAINING RETURNS TO KNIGHTS GRANGE FROM ST NICKS HARTFORD:  6 x 800m hilly circuit on the common 

Thursday 7th  Track 24 x 200m with 50 secs recovery after the first four efforts ,then reducing recovery of 5 secs per 4 ,400m 

Tuesday 12th Knights Grange grass 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery between everything 

Thursday 14th  5 x 5 minute effort with 2 minutes  jog recovery 

Tuesday 19th 20 minutes on commons hills 

Thursday 21st Track  12 x 400m with 2 minutes recovery 

Tuesday 26th  Whitegate Way  4 x 3 minutes,4 x 2 minutes,4 x 1 minute all with 1 minute recovery 

Thursday 28th Knights Grange grass ,10 x 500m with 90 secs recovery

MARCH 2016

The final higher mileage month before the marathon taper starts. 

Tues 1st   10 x moss Farm hills with 90 secs recovery 

Thurs 3rd  Track 6 x 800m with  2 mins recovery , 4 mins after last one then 4 x 400m with 1 minute recovery 

Tues 8th   Hartford circuit 5 sets of 1400m circuit with 2 mins recovery then 520 circuit with 1 minute recovery 

Thurs 10th Morrisons Hills 4 sets of 1,2,3,4 lampposts 

Tues 15th On bypass 10 minutes out ,10 mins straight back then 5 x 2mins with 1 min recovery 

Thurs 17th Track 2 x 4 laps ,2 x 3, 2 x 2 laps ,2 x 1 lap with half laps as recovery (ie 2 mins, 1 1/2 mins etc) 

Tues 22nd Kingsmead 1000m circuit 2 x ½ lap,2 x 1 lap,2x 2 laps, 2 x1 lap,2x ½ lap with same recovery as laps 

Thurs 24th Springbank  8 x 2 laps with 90 secs recovery 

Tues 29th 10 x hills by Kingsmead shops 

Thurs 31st Track 8 x 1000m with 1 minute recovery  

FEBRUARY 2016

Session length edges up again as marathon training is in full swing. If you are not marathon training don't be afraid to cut sessions a bit short. 

Tuesday 2nd On Hartford circuits:  12 mins  effort , jog 4 mins recovery, 10 x 30secs, 30 secs recovery,  jog 2 min recovery, 6 minutes effort, 2 mins recovery jog , 5 x 30secs with 30 secs recovery 

Thursday 4th 12 x cliff circuit anti clockwise (jog down recovery)

Tuesday 9th 6 x 1400m Hartford circuit (2 min recovery)

Thursday 11th Track 2 sets of 8 x 400m with 1 min between efforts and 4 mins between sets 

Tuesday 16th 4 sets of Hartford circuits 1400m circuit then straight into 520 circuit (2 min recovery)

Thursday 18th Top of morrisons hill to fords of winsford circuit, 1 out and back ,4 x ½ laps ,1 out and back with 2 mins recovery between the longer effort and 75 secs between the shorter efforts 

Tuesday 23rd Kingsmead Hills x 8. (90 sec recovery). 

Thursday 25th Track 8 x 1200m with 2 minutes recovery (none marathon runners can opt for 6)  

JANUARY 2016

Distance starts to build this month with Spring marathons in mind! 

Tuesday 5th Hartford circuit 1400m circuit then straight into 520 circuit with 2 ½ mins recovery. 4 reps. 

Thursday 7th Top of morrisons hill to roundabout x12 with 1 min recovery 

Tues 12th Hilly Moss farm circuit x 8 with 90secs recovery 

Thurs 14th Track 6 x 800m with 2 mins recovery ,4 mins recovery after this set, 4 x 400m with 1 min recovery (or if track too wet Springbank 5 x 2 laps (2 min recovery) 4 x 1 lap (1 min recovery) with 3 mins between sets)

Tues 19th 5 x 1 mile on davenham bypass with 2 mins recovery 

Thurs 21st Top of morrisons hill to ford?s of winsford  roundabout x 8 with 90 secs recovery 

Tues 26th Kingsmead 1000m circuit  1 x 3 laps,2 x 2 laps,3 x 1 lap with the same recovery as laps 

Thurs 28th Track 5 laps,4 laps,3 laps ,2 laps,4 x 1 lap with half the laps as recovery, ie 2 ½ mins,2 mins etc

SUNDAY RUNS 

Every Sunday at 10:00am, the main club meet for a Sunday run.  This run is suitable for all standards and all are welcome! The meeting place is currently Delamere visitor centre. 


There is also a regular seniors run at 8am every Sunday.  This is usually about 10 -12 miles in ~1hr 35mins - location is agreed during the week and communicated by email. If you want to be included on the circulation list email here. NOTE: Run starts at 8 am SHARP!

SATURDAY TRAINING

The club meets at 8:30am at Linmere visitor centre (Delamere Station) for a hills session.  All seniors welcome to join in! 

Ask around to see if other runs are being organised.