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.
Training this week includes a session at Crewe tomorrow evening - we have full use of the track from 8pm - so aim to get there between 7.30 and 7.45 - and remember it is £2 - and those that owe from previously please try and remember to bring some cash !

Sessions planned are as follows :-  

Monday 10th June : CREWE @ 8pm : 700 ( 90 Secs ) 200 ( 90 Secs ) 600 ( 90 Secs ) 200 (90 Secs ) 500 ( 90 Secs ) 200 ( 90 Secs ) 400 ( 90 Secs ) 200 - ALL at 1500 pace


Tuesday 11th June : 700 ( 90 Secs ) 200 ( 90 Secs ) 600 ( 90 Secs ) 200 (90 Secs ) 500 ( 90 Secs ) 200 ( 90 Secs ) 400 ( 90 Secs ) 200 - ALL at 1500 pace


Thursday 13th June : 10 x 200 ( 200 jog ) 800 pace or faster ( 8 x 200 stride outs for those racing at weekend )

Saturday 15th June : 8.30am - Delamere Forest - Hill session 

Sunday 16th June : 10.00am - Delamere Forest - Usual Sunday run

Races coming up include :-   

18th June - Trafford Open meeting - including Under 15 800 - please let me know if you want to run - also BMC 800 & 1500 - contact Steve Green by 15th June

29th June - BMC Grand Prix at Watford - NOTE entries close Friday 14th June according to BMC website




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.