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.

Sessions planned over the next 3 weeks up until the first relays are as follows 


Tuesday 13th August : 2/3 x [ 800@5k pace ( 2 Mins ) 600 @ 3k pace ( 90 Secs ) 400 @ 1500 pace ( 60 Secs ) 200 @ 800 pace ] 3 Mins


Thursday 15th : 16 x 45 Secs ( 30 secs ) - stop at 200 


Saturday 17th : 8.30am  - Delamere Forest - Hill session 


Sunday 18th : 10.00am - Delamere Forest - Usual Sunday run - recovery for those racing Tuesday


Tuesday 20th : 6 x 2 Mins ( 2 Mins ) @ 3k pace 4 x 30 Secs ( 30 Secs )


Thursday 22nd : Either 4 x 1000 ( 2 Mins ) at 3k pace 


Or                         200 ( 60 Secs ) 400 ( 2 Mins ) 600 ( 2 Mins ) 800 ( 2 Mins ) 600 ( 2 Mins ) 400 ( 60 Secs ) 200 - with 200 at 800 pace or quicker, 400 and 600 at 1500 pace                                                  and 800 at 3k pace ! Try to do a little quicker coming down


Saturday 24th  : 8.30am - Delamere Forest - Hill session


Sunday 25th : 10.00am - Delamere Forest - Usual Sunday run 





Just a reminder of the Autumn relays and dates 


Sunday 8th September - NW Relays at Edge Hill University, Liverpool
Sunday 15th September - Northern Road Relays at Sport City, Manchester 
Sunday 6th October - National Road Relays - Sutton Park, Birmingham
Saturday 19th October - Northern Cross Country Relays - Sheffield
Saturday 2nd November - National Cross Country Relays - venue tbc

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.