Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.


The sessions below are those set by coach Andy Carter. 
UPDATE 9 April

Pretty chilly this week but we were lucky on both days - Tuesday it was cold, but we missed the snow/hail shower and Thursday was supposed to be the warmest day since the weekend but it still cold and windy at the track - the sessions went well, especially pleased with Thursday where we split things up a bit and that worked well for everyone

Tomorrow we will be doing a session of 200's on the track ( probably 8 with a walk/jog 200 ) - the session will start at 9.30am - so if you fancy a bit of faster running be there warmed up and ready

The weather next week looks dry - still a bit chilly on Tuesday but then warming up 2/3 degrees on Thursday - looks a little less windy too, so fingers crossed it is - the sessions planned for next week are as follows - 

Tuesday 13th April : 5 x 3 Mins ( 2 Mins ) at 3k pace - alternate starting point - the 6.30pm group will do 6 x 2 Minutes off 2 Minutes - starting at the same point each time.

Thursday : 3 x 90 Secs ( 90 Secs ) [ 5 Mins ] 3 x 90 Secs ( 90 Secs ) all at 1500 pace and stop at 500m - jog back so that you start at the same point each time

Please let me know if you want to train next week and I will include you on the list for these track sessions

Also, don't forget the Leigh BMC PB Classic on the 23rd of May, this will be particularly useful for some of the younger athletes who want to test themselves in good competition -where you will be put in a race with athletes aiming for similar times. 

Finally, please don't forget you need to get your subs paid - these need to be paid so that you can join in on our training sessions - we also pay your EA registration out of the subscription which means you can enter races under EA rules.




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.