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 1st Wharton hills 3 sets of 1,2,3,4 lampposts

 

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

 

Tues 8th Track Vo2 Max session

 

Thurs 10th Springbank 7 x 2 laps with 90 seconds recovery

 

Tues 15th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.

 

Thurs 17th  Track  5 x 1200m with 2 minutes recovery

 

Tues 22nd Track 2 sets of 8 x 400m with 1 minute recovery and 4 mins between sets.

 

Thurs 25th 12 x Police station with 1 minute recovery

 

Tues 29th  10 x cliff circuit clockwise direction with 1 minute recovery

 

Thurs 31st Track  8 sets of 600m with 30 seconds recovery 400m with 60 seconds recovery


September


Tues 3rd 10 x commons hill

 

Thurs 5th Track 2 x 1000m with 90 secs recovery, 4 x 400m with 1 min recovery, 2 x1000m with 90 secs recovery 

 

Tues 9th VO2 Max track session

 

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

 

Tues 16th Slope in Knights Grange grass

 

Thurs 18th 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 24th Track 8 sets of 600m with 30 seconds recovery 400m with 60 seconds recovery

 

Thurs 26th Springbank 12 x 1 lap in relay or 90 seconds recovery

 

August


Thurs 1st Track 3 x 500m,4 x 400m,5 x 300m with 300,200,100m jog recovery

 

Tues 6th Track 5 x 1200m with 90 seconds recovery

 

Thurs 8th 5km threshold run with 8 x 1minute with 1 minute recovery on the way back

 

Tues 13th Knights Grange grass 6 sets of 3 minutes,1 minute recovery,1 minute 2 minutes recovery

 

Thurs 15th Track 6 x 1000m with 60 seconds recovery

 

Tues 20th Track  Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m

 

Thurs 22nd 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery on knights grange grass

 

Tues 26th Track 4 sets of 3 x 300m with 100m walk recovery and 1 lap jog recovery between sets

 

Thurs 29th 5 x 5 minutes on white way and trails


July

 

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

 

Thurs 4th 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 9th Track 12 x 400m with 2minutes recovery

 

Thurs 11th 10 x old grange lane hill

 

Tues 16th 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 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery

 

Tues 23rd Track 10 x 500m with 100m walk recovery

 

Thurs 25th 6 x hilly 800m circuit on the common with 90 seconds recovery

 

Tues 30th Slide on knights grange grass


JUNE 2019


Tues 4th Knights Grange grass 6 sets of 3 minutes,1 minute recovery,1 minute 2 minutes recovery

 

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

 

Tues 11th Track 800m,200m,700,200,600,200,500,200,400,200 m all with 90 seconds recovery

 

Thurs 13rd 5km threshold then 8 x 1 minute on way back.


Tues 18th  Whitegate way and trails 5 x 5 minutes with 2 minutes recovery

 

Thurs 20th Track 800m,200m,700,200,600,200,500,200,400,200 m all with 90 seconds recovery

 

Tues 25th Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m

 

Thurs 27th Slope on Knights Grange grass

 

MAY 2019


Thurs 2nd Track  800, 200, 700, 200, 600, 200, 500, 200, 400, 200 all with 90 seconds recovery

 

Tues 7th Track 400,800,1200,1600,1200,800,400 at 10km pace with 90 seconds recovery

 

Thurs 9th Knights Grange grass 6 sets of 3 minutes 1 minute jog recovery 1 minute 2 minutes recovery

 

Tues 14th Track 4 sets of 3 x 300m with 100m walk recovery and 1 lap jog recovery between sets

 

Thurs 16th 1,2,3,4,5,4,3,2,1 minutes effort with 1 minute jog recovery on knights grange grass

 

Tues  21st  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 23rd Track 5 x 1200m with 90 seconds recovery

 

Tues 28th Track 3 x 500m,4 x 400m,5 x 300m with 300m,200m,100m, jog recovery respectively

 

Thurs 30th 10 x commons hill



APRIL 2019


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

 

Thurs 4th Track 24 x 200m ,starting with 50 seconds recovery,then reducing by 5 seconds per 4 200m

 

Tues 9th Track 12 x 400m with 90 seconds recovery

 

Thurs 11th 5 km threshold run ,then 8 x 1 min on way back

 

Tues 16th Whitegate Way  6 sets of 2 mins out 30 secs recovery then 2 mins back with 3 mins recovery between sets

 

Thurs 18th 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 4 sets of 3 x 300m with 100m jog recovery and 1 lap between sets

 

Thurs 25th 6 x hilly 800m circuit on the common with 90 seconds recovery

 

Tues 30th Slide on knights grange grass


MARCH 2019


Tues 5th 10 x Cliff circuit anticlockwise

 

Thurs 7th Track  6,5,4,3,2,1 laps with the recovery being half the lap numbers ,ie 3minutes,2 ½ mins.2 mins etc

 

Tues 12th Track  800, 200, 700, 200, 600, 200, 500, 200, 400, 200 all with 90 seconds recover

 

Thurs 14th Wharton hill 3 sets of 1,2,3,4 lampposts

 

Tues 19th  Springbank 7 x 2 laps with 90 seconds recovery

 

Thurs 21st Track  8 sets of 600m ,30 secs recovery 400m 1 minute recovery, at 10km pace

 

Tues 26th VO2 Max session

 

Thurs 28th 12 x police station with 1 min recovery


FEBRUARY 2019


Tues 5th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.

 

Thurs 7th Track 5 x 1200m with 2 minutes recovery

 

Tues 12th 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 15th 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  Springbank 14 x 1 lap with 75 seconds recovery

 

Thurs 21th 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 25th Track 8 x 1000m with 1 minute recovery

 

Thurs 27st Lorry Park 8 x 2 laps with 90 seconds recovery

 

JANUARY 2019

Thurs 3rd Police Station x 12 with 1 minute recovery

 

Tues 8th 4 x Littler Lane loop (2.2k). Recovery 2.5 minutes.

 

Thurs 10th Track 5 x 1200m with 2 minutes recovery

 

Tues 15th 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 17th 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 22nd Springbank 14 x 1 lap with 75 seconds recovery

 

Thurs 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

 

Tues 29th Track 8 x 1000m with 1 minute recovery

 

Thurs 31st Lorry Park 8 x 2 laps with 90 seconds recovery

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 seniors run at 8am every Sunday.  Attendance and location is communicated via a dedicated Whatsapp group. If you want to be added to this group please text Geoff Fawkes on 07771 976911.

 
These runs are planned to be around 10 to 12 miles, runners wanting longer can choose to add extra miles before or after.
 

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.