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.
Here is the training over the next 3 weeks - covering the time we are in Portugal and the week after - as usual sessions will continue in our absence and will mirror some of the sessions we are doing in Portugal - we will start distance track work then rather than timed !

Saturday 30th March : 8.30am - Delamere Forest : Hill session


Sunday 31st March : 10.00am - Delamere Forest : Usual Sunday run.


Tuesday 2nd April : 2 x 3 Mins ( 60 Secs ) - 2 mins jog - 3 x 2 Mins ( 60 Secs ) - 2 Mins jog - 4 x 60 Secs ( 30 Secs ) - 2 Mins jog - 4 x 30 Secs ( 30 Secs ) - nice and relaxed - start at 5k pace and build up over the session - no faster than 3k pace - just an easy session to get you into the swing of things 


Thursday 4th : 2 Mins 30 Secs ( 90 Secs ) 30 Secs ( 90 Secs ) 2 Mins ( 90 Secs ) 30 Secs ( 90 Secs ) 2 Mins ( 90 Secs ) 30 Secs ( 90 Secs ) 90 Secs ( 90 Secs ) 30 Secs ( 90 Secs ) 60 Secs ( 90 Secs ) 30 Secs - all at 1500 pace


Saturday 6th : No Hill Session 


Sunday 7th : 10.00am - Delamere Forest : Sunday run


Tuesday 9th : 6 Mins ( 2 Mins ) 5 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 3 Mins ( 2 Mins ) 2 Mins ( 2 Mins ) 60 Secs ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - start at tempo and gradually increase pace over session


Thursday 11th : 20 x 40 Secs ( 30 Secs ) - repeat of session 2 weeks ago and stop at 200


Saturday 13th : No Hill session


Sunday 14th : 10.00am - Delamere Forest : Usual Sunday run


Tuesday 16th : 3 x 500 ( 90 Secs ) [ 5 Mins ] 3 x 500 ( 90 Secs ) @ 1500 pace 


Thursday 18th : Either 4 x 1000 ( 2 Mins ) @ 3k pace   


                   OR  [ Weather permitting ] - 3 x 40 Secs ( 20 Secs ) [ 8 Mins ] 4 x 30 Secs ( 20 Secs ) [ 8 Mins ] 6 x 20 Secs ( 20 Secs ) @ 800 pace


Saturday 20th : 8.30am - Hill session in Delamere Forest 


Sunday 21st : 10.00 am - Delamere Forest - Usual Sunday run


As usual Chris and Audrey will be down to sort out the sessions at Knights Grange



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.