Vale Royal AC Runners
A Running Club based in Northwich and Winsford.
Training Schedule for June/July 09
Tuesdays 6:45 Rudheath Leisure Centre, Thursdays 7pm @ Knight's Grange Winsford.
Tuesday 30 June: WARNING- SHORT REC SESSION-BRING YOUR OWN SICK BAG!! 2SETS 3X250M-1 MIN REST-250M-2 MIN REST-90-95% 6 MIN BETWEEN SETS
Thursday 2 July: - Knight's Grange Grass 1/2/3/4/5/4/3/2/1 (75s* recovery) * = negotiable!
Tuesday 7 July: GADBROOK- 6X500M-250M @ 85%-250M @ 95% 1 LAP JOG REC IN 5 MINS.
Thursday 9 July: Common Hill circuit X 10 (90s recovery).
Tuesday 14th July: - CAREY- 2 SETS 4 X HILL SPRINTS (ANDERTON) JOG BACK DOWN REC - 10 MIN BETWEEN SETS ,
LIGHT FARTLEK FROM CAREY TO ANDERTON, AND BACK AFTERWARDS.
Thurs 16 July: Knights Grange Track: 6 sets of 1000m (200m jog rec) / 400m (400m jog rec)..........alternative if track is busy: Grass: Slope 3 mins to 10s (3/2/1 min rec).
Tuesday 21 July:- GADBROOK- 2 SETS 5X250M@95%- 250M JOG REC IN 3 MINS, 8 MINS BETWEEN SETS.
Thursday 23 July: Whitegate Way: 1min(30s)/3 mins(90s) x 6 sets
Tuesday 28 July: CAREY PARK - 1X1M(90)1X90S(2 MIN)2X2MIN(2.5) BACK DOWN - REPEAT.
Thursday 30 July: Common Hills x 12 or 14 (jog descent)
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Many thanks to Bryan Dale for allowing us to use his photos of runners in action throughout the site. Be sure to visit his racephotos website for more pictures!
