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 through to the New Year so that everyone knows what we are planning.


Sessions are as follows :-


Tuesday 11th December : 5 x 5 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - tempo session, under 15's if they wish can do 5 x 4 Mins - start with the group and stop early


Thursday 13th December : 3 x 3 Mins ( 2 Mins ) 3 x 2 Mins ( 2 Mins ) 3 x 60 Secs ( 90 Secs ) 4 x 30 Secs ( 30 Secs ) - start at tempo pace - increase to VO2 for the 2 Mins and faster for the 60 secs reps 


Tuesday 18th December : 6 Mins ( 2 Mins ) 2 x 4 Mins ( 2 Mins ) 6 Mins ( 2 Mins )  2 x 3 Mins ( 90 Secs ) 4 x 30 Secs ( 30 Secs ) - a 26 minute tempo session with 4 x 30 second stride outs to finish- make sure you do it at your tempo pace


Thursday 20th December : 4 x [ 2 Mins ( 90 Secs ) 60 Secs ] 2 Mins 4 x 30 Secs ( 30 Secs ) - 2 Mins at VO2 and the 60 Secs quicker  - if this goes well then 5 sets next time !


Saturday 22nd December : 8.30am - Delamere Forest - As we do every year everyone should do the Park run at whatever pace you fancy followed by a few hills - don't forget your barcode or get one off Parkrun UK website

Sunday 23rd December : 10.00am - Delamere Forest - Usual Sunday run

Tuesday 25th December : No formal session - self operate 😁

Thursday 27th December : 5 Mins ( 2 Mins ) 4 Mins ( 2 Mins ) 3 Mins ( 2 Mins )  2 Mins ( 2 Mins ) 60 Secs ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - start off at tempo going at VO2 for the 3 Mins and quicker thereafter

Saturday 29th December : 8.30am  - Delamere Forest - hill session

Sunday 30th December : 10.00am - Delamere Forest - Usual Sunday run

Tuesday 1st January 2019 : No session currently planned but we might do one if possible 

Thursday 3rd January : 10 x 60 Secs ( 60 Secs ) at cross country race pace 

Saturday 5th January : No Hill training - Cheshire Champs

Sunday 6th January : 10.00am - Delamere Forest - Usual Sunday run - for those who ran on Saturday treat as a recovery run - slower and shorter

I will be sending details of Cheshire entries in the next week or so together with entries for Northern and National Championships



5th January - Cheshire Clubs Cross Country Championships at Birchwood - thank you to those who have confirmed they want to run - if you have not confirmed please advise ASAP


26th January - Northern Cross Country champs at Pontefract - again please confirm if you want to run







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.