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.

Saturday 20th October : No Hill session - Northern Cross country Relays - Sheffield


Sunday 21st October : 10am - Delamere Forest - Usual Sunday Run - recovery for those who raced Saturday


Training for next week is as follows :-

Tuesday 23rd October: 5 Mins ( 2 Mins ) 4 x 3 Mins ( 2 Mins ) 5 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - Tempo session and no faster - so sort your pace out beforehand


Thursday 25th October: 2 Mins ( 2 Mins ) 3 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 4 mins ( 2 Mins ) 3 Mins ( 2 Mins )  2 Mins ( 2 Mins ) 4 x 30 secs ( 30 Secs ) - Start at tempo pace but gradually increase the pace and make sure you do further on the way down 


Saturday 27th October : 8.30am - Delamere Forest - Hill session

Sunday 28th October : 10.00am - Delamere Forest - Usual Sunday run

A reminder that the final Relays are on 3rd November in Mansfield - these are the National Cross Country Relays - a fast, short course which is spectator friendly and many peoples favourite event of the Winter

Other races coming up are :-

27th October - North Staffs League - Stafford Common

10th November - Manchester League - Kenworthy Woods

And finally please note that the British Cross Challenge and European Trials is in Liverpool on 24th November - you need to enter yourself and the closing date is Wednesday 14th November

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.