Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.


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 for next week will be another couple of tough sessions, so keep to the pace set out, and will be as follows :-    

*** please note, that, because of contractors taking over our normal Sunday parking, we will use the Station car park at Delamere on Sundays this Sunday, the entrance is about 300 hundred yards along the road into the forest, just past the house and is on the right,  if that proves a problem then we will use Whitefield car park across the road ***

Sunday 13th October  : 10.00am - Delamere Forest - Usual Sunday run - meet at Station car park

Tuesday 15th October  :  8 Mins ( 2 Mins ) 2 x 4 Mins ( 2 Mins ) 2 x 2 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - this is primarily a tempo session, so start at tempo pace but aim for VO2 or better on the 2 Minute reps !

Thursday 17th October:  8 x 3 Mins ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) Tempo session with quite short recovery - under 15s should do 3 and miss one, 3 miss one 

Saturday 19th October : 8.30am - Delamere Forest - Hill session for those not doing Sheffield 

Sunday 20th October : 10am - Delamere Forest - Usual Sunday Run - meet at Station car park

**** The National Cross country relays are scheduled for Mansfield on 2nd November and we feel that over the past few years some of you have been fatigued at that race so this year we think it is appropriate for the Under 15 and Under 17's to miss the Northern Cross Country relays in Sheffield on 19th October - we can then put in a good block of training after the Sutton Park race and then ease down before Sheffield  - this only applies to these 2 age groups so if  Senior Mens and Women wish to compete we will enter teams  - if any of you wish to run please advise Stuart, Shaun or myself ****


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.