Vale Royal AC - Senior Section

Running and Athletics in the Heart of Cheshire.

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Training Pace

Posted by Stu Doyle on May 20, 2015 at 3:00 PM Comments comments (3)

A really good article in this weeks' edition of Athletics Weekly regarding ideal training paces, particularly as they are based on 5k and 10k racing paces so will be relevant to those people who've recently competed at those distances:

Steady Runs including Long Runs: Should be at 90 secs to 2 mins per mile slower than your current 5km race pace

Tempo Runs: ideally c. 20 mins in length and at 25-30 secs per mile slower than 5k race pace or 15-20 secs per mile slower than 10k race pace

Intervals: At the pace you can manage to race at for 10 mins or 10-15 secs per mile faster than 5k race pace. Ideally 3-5 min reps

The benefit of not training at too fast a pace is two-fold: 1) means you're not too tired when you come to do your next session and 2) each session has a particular purpose and doing it at the wrong speed lessens the benefit.

My training paces are pretty much in line with the above already having looked at my recent runs but I know quite a few people who I train with who are some way off - a common area is doing steady runs too quickly although I have to admit I struggle to run my intervals as fast as the above, probably due to a lack of basic speed!

Just thought some people may find it interesting!!

Alex's year in (S)miles!

Posted by Alex Mason on January 12, 2015 at 5:05 PM Comments comments (3)

2014 has been my best year yet, I've totally enjoyed it and feel full of life as life begins at the end of your comfort zone.

Distances also modest and similar to Tony's, in K (and miles for those still using Doubloons):

Total distance (inc races): 2,933K (1,833m)

Total race distance (ex Parkrun): 702K (438m)

Average race distance: 40K (25m).

Hopefully 2015 will be just as good or better.

It's better to be bold and fail than to be safe and succeed.

Sophie's broken foot year in numbers

Posted by Sophie Rees on January 6, 2015 at 3:45 PM Comments comments (4)

2226 total mileage for 40 weeks running.

12 weeks completely no running broken foot.

Within the 40 weeks (which includes recuperation running weeks after foot fracture), 37 non-running days.

16 races (includes 2 triathlons)

Tony's Year in Numbers

Posted by Tony Archer on January 5, 2015 at 3:00 PM Comments comments (2)

Very humble and modest compared to Big Stu... but thankful it's been mainly injury free.

1897 - Annual total mileage

36.5 - Average weekly mileage

6.5 - Average miles/run

75 - non-running days

16 - races ( excluding parkruns)

My running year in numbers

Posted by Stu Doyle on January 1, 2015 at 8:35 AM Comments comments (4)

Just been reviewing my stats during 2014 which are (just in case anyone is interested!!)

3931 - Annual total mileage

75.6 - Average weekly mileage

22 - total non-running days: 9 planned rest days, 6 summer holiday, 7 illness/ injury

31 - races ( excluding relays and parkruns)

Open age  places - 4 x 1st place, 6 x 2nd place, 6 x 3rd place

Vets placings- 23 x 1st place, 6 x 2nd place, 2 x 3rd place

best 5k - 15.54

best 10k - 32.15

best 1/2 marathon - 71.54

Week 19

Posted by Graham Miles on December 24, 2014 at 4:10 AM Comments comments (1)

Hi All,


My training for the week commencing 14th December is as follows:-

Monday 14th 6.55 miles ran mainly with Toddy

Tuesday 3.74 warm up and cool down then 3 sets of 1,2,3,4 lampposts on Wharton/Morrisons hill.I completed this in 23.52 with sets of 7.58,8.05,7.49.Again another good session

Wednesday 6.11 Miles usual route but opposite direction in44.20 which was good as I was tired from the previous day

Thursday 18th 31/4 miles warm up then session with the club of 1200m,1000m,800m,600m,4x400m with 1 lap jog recovery except 1 minute between the 400m.My times were 4.22,3.34,2.48,2.07,then average 85's.The track was wet and it was windy but I was a little disappointed as I was aiming for at least 5 seconds quicker per rep.Cool down 2 1/4 miles

Friday 19th 5.05 Miles in 39.05.Tired after the week

Saturday 20th Did not run

Sunday 21st 13 Miles .I met Broughy and Gemma on the way to Knights Grange and met Rob,James and Tom there.

Weekly mileage was 47.45.

As this will be my last post before Christmas ,may I take the opportunity to wish everyone an enjoyable and peaceful Christmas and thank everyone who I trained with this year ,for putting up with my moaning about my training and just for making the miles go by so fast,it has been a pleasure to train with you all.Thanks for reading my blog,I have enjoyed writing it,and as long as there is still interest I will carry on next year and hopefully have some race reports


Have a great Christmas





Week 18

Posted by Graham Miles on December 16, 2014 at 9:00 AM Comments comments (0)

Hi All, 

My weeks training for the week commencing 8th December was as follows:-

Monday 8th 6.65 Miles round Winsford ,with the majority with Toddy

Tuesday 9th Total warm up and down 4 1/2 miles.The session was 5 x  1420m with 2 minutes recovery.This was run around the big lap of Gadbroke circuit with each effort being two laps.My times were 5,5,5.01,5.05,5.03.I was pleased with these times as they were all below 5.50 miling.I also had some luck ,as I dropped my car key on Northwich bypass but ran back and found it

Wednesday 10th 5 Miles in 36.44 but felt tired from the previous night

Thursday 11th  Warm up 1.46 miles then 12 x from the top of Wharton hill to Morrisons roundabout with ! minute recovery.I ran this with the club.Cool down 2 1/2

Friday 12th 5.6 miles from knights grange in 42.40

Saturday 13th Did not run

Sunday 14th 13 Miles with Broughy and Chris from home to Cuddington and back with the outward half mainly off road and the return on road.

Total mileage was 46.14 with one of my best sessions for a long time on Tuesday

Have a good week


Week 17

Posted by Graham Miles on December 10, 2014 at 5:00 AM Comments comments (1)

Hi All,

My training for the week commencing 1st December is as follows:-

Monday 1st  6.11 miles ,usual route .Ran is in 44.41 which was intentionally slower than the previous 2 weeks ,to enable me hopefully to run the sessions harder

Tuesday 2nd 6.40 miles in total.Warm up then 8 mins,3 mins recovery,5 x 3 mins 90 secs recovery,then 5 x 30 secs with 30 secs recovery.Distance covered in the efforts were, 1.35 miles,0.53,0.53,0.52,0.51,0.52 and the 30secs were just stride outs with no distance recorded.I was pleased that all the efforts were 6 minute miling or below,as the route used involves a few hills.

Wednesday 3rd 6.08 miles in 43.44 round Winsford with Goughy

Thursday 4th 4 Miles warm up, 10 x cliff circuit clockwise with 1 minute recovery then 2.5 miles cool down.For the efforts I tried to stay as closely as I could to Rob who managed to drag me round in between 2.15 and 2.12 with Rob pulling away from me on the last few.Pleased with the session but I injured my hamstring stumbling on a raised manhole cover.

Friday 5th Did not run ,as I was having the joy of visiting the Manchester Christmas markets!(Could not really run anyway due to sore hamstrings)

Saturday 6th 5 miles in 36.17 to test hamstrings

Sunday 7th 13.15 Miles from home ,realatively steady due to hamstrings

Weekly mileage was 46.99 miles.

I was pleased with the sessions other than the soreness in the hamstrings.Even started looking at races!!

Have a good week


week commencing 22/11/2004

Posted by Graham Miles on December 4, 2014 at 5:45 AM Comments comments (1)

Hi All,

I previously stated I would put a week's training on from an old diary.The below is from 10 years ago

Monday 22nd 2004 7 Miles

Tuesday 23rd  warm up and cool down totalled 6 1/4 miles.The session was on the larger lap of gadbroke and was 5 x 5mins with 2 mins recovery.The lap was just over 700m and I covered 2 laps in 4.32-4.35 which equates to 5.10 miling.May note said that I struggled (no wonder!!).Total mileage was 10.6

Wednesday 24th 6 Miles

Thursday 25th warm up and cool down 4 miles.Session was 14 x springbank in realay

Friday 26th 61/2 Miles around Sandbach with John Telford(a name from the past)

Saturday 27th 4 mins warm up(nothing changes) then 4 sets of 3,2,1 mins effort with 1/2 the effort as recovery.

Sunday 28th 12 1/2 miles with the club.

The weekly mileage was 55 1/2 with 3 session (the saturday one was not flat out).

As you can see the training is fairly similar to what I am currently doing except I now have a rest day and only run two sessions per week(I could not contemplate three sessions a week at the moment).

If anyone is interested I can put my race times up for this period (when I use to race more).

Hope this is of interest


week 16

Posted by Graham Miles on December 3, 2014 at 5:45 AM Comments comments (2)

Hi All,

My training for the week commencing 24th November is as follows:-

Monday 24th am 3 miles 22.33,pm 6.11 Miles usual route in 42.53.Again did not go out to run that quickly

Tuesday 25th warm up then 5 x 1 mile with 2 minutes recovery.Times were 5.53,6.08,5.47,6.38,5.59 ,these varied depending upon when i hit the hills with the 6.38 being from the roundabout at the bottom of the high street to the top of the road just past the roundabout.The average was 6.05 which was I pleased with after yesterday.Total mileage was 6.40

Wednesday 26th 9.25 miles with the majority being run with Goughy,Clutty and Steve Smith

Thursday 27th 31/4 miles warm up session with the club was 2 sets of 8 x 400m with 1 minute between efforts and 5 minutes between sets.I ran this with Rob and managed to hold on until the 15th effort.After a 88 second first lap ,we rabn mainly 83's for the first sets and slightly quicker for the last set with a couple of 80's and a 77 for the last effort then 2 1/4 cool down.Felt fairly in control in the session and I would say my best session for a good while.

Friday 28th 2 miles am in 15.33,pm 5 miles mainly on the canal in sandbach in 36.54

Saturday 29th Did not run

Sunday 30th 14 miles meeting Broughy then running to Cuddington on the country then back on the roads.

Total mileage was 55.26 which is the most I have managed for a long time and two very good sessions.

Have agood week