Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.


The sessions below are those set by coach by Andy Carter. 

Another really good weeks work even if the weather was windy on Tuesday - we were still really pleased with the effort everyone put in and hopefully you may be able to show how well you have been doing - see below about the Trafford on the 22nd - ENTRIES OPEN ON MONDAY 

Training this week will be :-    
Tuesday 11th August : 1000 ( 2 Mins ) 800 ( 2 Mins ) 600 ( 2 Mins ) 400 ( 2 Mins ) 200 at increasing pace or 4 x 1000 ( ( 2 Mins ) @ 3k pace - depending on weather which at the moment does not look great 

Thursday 13th August :   6 x 400 ( 30 Secs ) @ 5k pace 4 x 400 ( 45 Secs ) @ 3k pace 2 x 400 (60 Secs ) @ 1500 pace [ 2 Mins ] 400 fast

OR                                4 x 400 ( 60 Secs ) @ 3k pace 3 x 400 ( 90 Secs ) @ 1500 pace [ 2 Mins } 400 fast for the younger ones

OR                                 3 x 400 ( 10 Mins ) fast - for 800 Group

Saturday 15th August :  Hills or tempo run ( self-operating ) or overspill track session if too many for Thursday or 600m time trials

Sunday :   Sunday run ( self-operating )

We are continuing to start the sessions at around 4pm - so please can you let me know your availability for next week, including any time constraints !

Here are the details of the TRAFFORD Meeting on the 22nd - good luck with getting in - be quick - it is a shame the 3k is for Seniors only

The 22nd August meeting will incorporate 1500m, 3k and a 1500m S/c. Entries will open on Monday 10th August.  Events will be :


300m    U17W

400m    U17M, U20, Seniors

800m    U13, U15, U17, U20, Seniors

1200m  U13

1500m  U15, U17, U20, Seniors  ( Max 6 in a race )

3k         Seniors only ( no U20, U17 or U15 ) Max 6 in a race

1500m S/c   U17M & W, U20M & W, Seniors M & W

HJ    U17s & older

LJ    U17s & older

TJ    U17s & older

HT   U17s & older

JT    U17s & older


The 29th August meeting will include 300mH & 400mH.


Further meetings will be held on Sunday 6th Sep ( distance ) Sat 12th Sep ( sprints ) & Sat 19th Sep ( distance ). Futher meetings may be held into October subject to demand. Further details to follow.

Thanks, and regards




As you all know the rules are changing from Monday and up to 6 people can meet up - but keeping the social distancing rules in place - this means that we can potentially get back to some training sessions for small groups and hopefully England Athletics will approve this early next week - as I see it we need the following 


1) Athletes to be allowed to use Knights Grange track. 


2) No more than 6 people to be present at any time ( athletes and others )


3) Social distancing of 2 metres is a requirement


4) Confirm policy for use of toilets and the clubhouse

5) England Athletics approval 


Assuming that we can get agreement to use the track then, in order to move this forward, I think we should split up into small groups of 4 or 5 athletes and go to the track in these groups. We would allocate a time and you would have the track for 45 minutes or so and do your session and leave before another group comes down - we might have sessions at 10.00am, 11.00am, 12.00pm - and depending on numbers possibly afternoon slots and then a 6.00pm, 7.00pm and 8.00pm slot - so similar to how we run sessions in Portugal


One final important message. When you are out for a run with a club mate or doing a track session with a few others please ensure that you practice social distancing, stay 2 metres apart! Additionally, when out for a run make sure you give other people their personal space.


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.