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.
**** IMPORTANT CHESHIRE CHAMPIONSHIPS ****

Before I give you the training for the coming week I need to mention the Cheshire Championships at Knights Grange on Saturday 4th January 2020 - the entry fee for these championships is paid by the club and I collate all club entries onto a spreadsheet - therefore if you want to run you need to let me know over the next week or so 

**** NORTHERNS ( 25th January 2020 )  & NATIONALS ( 22nd February 2020 )****

Entries have to be in early in the new year - on 12th and 10th January 2020 respectively - so it would help if you could please advise on availability for these races at the same time as your entry for the Cheshires

Training next week is as follows :-         

Tuesday 10th December : 5 x 5 Mins ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - a tough tempo session so try to stick to your tempo pace and not overdo it on the early ones - note only 60 secs recovery, under 15's, if they wish can do,  5 x 4 Mins - start with the group and stop early so get a 2 minute recovery - speak with coaches beforehand


Thursday 12 December : 5 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 3 Mins ( 2 Mins ) 2 Mins ( 60 Secs ) 60 Secs ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - one of our favourite sessions - start at tempo but getting quicker with the 3 Mins and 2 Mins at VO2 and 60 Secs faster!


Saturday 14th December : 8.30am - Sport City - Indoor track session - Possibly the one we did a couple of years ago which was 200, 400, 600, 800, 600, 400, 200, off 2 Mins - good for comparative purposes - Sport City have not confirmed yet but I am sure it will be ok !!


Sunday 15th December : 10.00am - Delamere Forest - Station Car Park - Usual Sunday run 


Also an update on Christmas training which will be as follows :- 



Tuesday 17th December : 5 Mins tempo ( 2 Mins ) 3 Mins tempo ( 2 Mins ) 2 Mins VO2 ( 2 Mins ) 5 Mins tempo ( 2 Mins ) 3 Mins tempo ( 2 Mins ) 2 Mins VO2 ( 2 Mins ) 4x 30 Secs ( 30 Secs )  -  Under 15's, if they wish can do 4,2,1,4,2,1


Thursday 19th December :  6 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - Race pace for those doing Liverpool and VO2 for the rest of you.


Saturday 21st December : 8.30am - Delamere Forest - Our customary PARK RUN ( starts at 9.00am ) followed by a short hill session 


Sunday 22nd December : 10.00am - Delamere Forest - Station Car Park - Usual Sunday run


Tuesday 24th December :  9.00 am - Delamere Forest - Hill session  


Thursday 26th December :  No session - self operate


Saturday 28th December : 8.30am - Delamere Forest - Hill session


Sunday 29th December : 10.00am - Delamere Forest - Station Car park - usual Sunday run


Tuesday 31st December :  10.00am - Track session at Knights Grange - probably 6 Mins ( 2 Mins ) 2 x 4 Mins ( 2 Mins ) 6 Mins ( 2 Mins ) 2 x 3 Mins ( 90 Secs ) 4 x 30 Secs ( 30 Secs ) - 26 Mins of tempo running to get you back in shape after the Christmas excesses


Thursday 2nd January 2020 - Back to normal training routine with 10 x 60 Secs ( 60 Secs ) at race pace 


Saturday 4th January - Cheshire Champs at KG



Training has been going very well so far so keep it going - remember to think about your pace before the sessions and aim for the distances according to your best times - some of you should now be exceeding those distances because your training has meant that your pb has improved over the past couple of months



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.