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.
3 weeks commencing Aug 20h:

After this week we will start on our timed runs  - and you know what that means -  you have to start thinking about tempo and VO2 pace etc ! Also we will do a park run as well as a few hills on the 1st!


Sessions planned over the next three weeks are as follows :-


Tuesday August 21st : 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


Thursday 23rd : Either 4 x 1000 ( 2 Mins ) at 3k pace 


Or               8 x 200 ( 200 jog ) - this is for those doing Nationals ( at race pace ) and, if they feel like it, those doing Trafford ( faster than race pace )


Saturday 25th  : 8.30am - Delamere Forest - Hill session


Sunday 26th : 10.00am - Delamere Forest - Usual Sunday run - easy for those racing Tuesday


Tuesday 28th : 6 x 2 Mins ( 2 Mins ) @ 3k pace


Thursday 30th : 4 Mins ( 2 Mins ) 2 x 3 Mins ( 90 Secs ) 3 x 2 Mins ( 60 Secs ) 4 x 30 Secs ( 30 Secs ) - tempo based session with a bit of speed work to finish off the session - followed by a good warm down


Saturday September 1st :  ***** The group will do the park run today - a good runout before the relays over much of the same course on the 8th - followed by runs up to the mast *****


Sunday 2nd : 10.00am - Delamere Forest - Usual Sunday run 

Tuesday 4th : 6 x 3 Mins ( 2 Mins ) 4 x 30 Secs ( 30 Secs ) - tempo session plus some speed to finish

Thursday 6th : 15 x 60 Secs ( 60 Secs ) at Saturday's race pace - under 15's to do 10 only

Saturday 8th : No Hill session -  North West Relays Delamere

Sunday 9th : 10.00am - Delamere Forest - Usual Sunday 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.