Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.

TRACK TRAINING SESSIONS

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.

Training this week:   


Tuesday 21st January :  60 Secs Hard ( 60 Secs ) 3 Mins tempo ( 60 Secs ) 6 Mins at Cross Country pace ( 60 secs ) 3 Mins tempo ( 60 secs ) 60 secs hard ( 60 secs ) 4 x 30 Secs ( 30 Secs ) - a session to replicate a race  - Under 15's can do 60 Secs, 2 Mins, 5 Mins, 2 Mins, 60 Secs if they want


Thursday 23rd January : 12 x 60 Secs ( 60 Secs ) - Hard for those not racing Saturday and at Cross Country pace for those racing 


Saturday 25th January : No Hill session - Northern Cross Country in Bedale - see below


Sunday 26th January  : 10.00am - Delamere Forest - Usual Sunday run - but remember a recovery run for those who raced Saturday





CORE STABILITY

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.