RENEGADES Training Page

Monday: easy up to an hour. Loosen the legs and get the head right for tomorrow. Tuesday: Compton Park: 6.30pm Warm up 5 min Tempo. Starting comfortably and then picking up to a good turnover - you need to be feeling ready mentally and physically by the end of this little temp so don’t over do it just get the heart and the legs going 3.30 min 5k race pace 2.30min 3k Race pace 75sec 1 mile pace [what you reckon you can run for a mile] 75sec [what you reckon you can run for a mile] 2.30 3k Race pace 3.30 5k race pace off a minute recovery 3 x 300m - think about the last km of a race - you’d be looking at winding it up. Maybe you need to make up time or shake some one off. This is practicing that! Cool down Abbo and Jackie have a few more spaces on the track so if you’d like to try that out please drop them a message. Wednesday: Mid week longish up to 70 mins easy running with a quicker last 12 mins. Thursday: Easy 45 - 1 hour Friday: day off or easy 30 mins Saturday: 9am West Park...

We are happy to say that there has been a big interest in the time trail. Can I kindly ask those running to please adhere to the following times. Now that we have thought more about it and you lot have expressed your support we feel that in the interest of public relations we need to stagger the times. If you want to follow the exact session simply add 6 x 1 minute after 5 mins recovery at a little over the pace you've just ran. TIMES of Races on the park run course: After your race please use the grass to complete the session so we keep the paths clear 9am sub 18 mins  9.30 sub 20 mins  9.50 Anything over 20 mins - EVERYONE WELCOME so don't be shy or worry about being to quick or too slow. Please work with us on this - I know that some of you will want to get a session out of the way or be in a faster field but at the moment we need to be seen to be behaving appropriately in line with Covid rules. Thank you x

Another awesome session today people. Here’s this weeks schedule starting Mon 17th May: Monday: easy up to an hour. Loosen the legs and get the head right for tomorrow.  Tuesday: science park 6.30pm start / warm up then 3x 600/400/300/200 off a 1 min recovery with 400m recovery between sets. Abbo and Jackie have a few more spaces on the track so if you’d like to try that out please drop them a message.  Wednesday: cut back - no midweek long run - easy short run with some strides. Thursday: Easy 45 - 1 hour  Friday: day off or easy 30 mins Saturday: back to East Park for a 5k time trial on the Parkrun course. Get warmed up and ready to go on mass at 9am. Regroup after and then 6 x 1 min race pace on grass. Warm down Sunday: easy long no more than 90 mins. Sometime in June I’m proposing: we catch the train on a Sunday morning to Birmingham and run back as a group. Depending on fitness etc we could stagger it so that some of us start from Sandwell and Dudley etc or other sta...

  Another great week of training. Standing in the sidelines it’s easy to see how you are all looking sharper and fitter. It’s been a tough week with those 400m efforts on Tuesday but you did yourselves proud. Great to see a big turn out in the rain today. Didn’t really affect your running as bad as we thought. Pat on the backs for rocking up and getting on with it. So good to see the young guns mixing it up with the juniors and the seniors. Here’s this weeks sessions starting Monday 10th May: Mon: easy up to an hour Tue: Compton Park 6.30pm warm up. Duncan is laying on a Paarlauf. For those of you not familiar with the term it’s a kind of relay. Then for those that want a little more short break followed by 12 minutes tempo on road. Warm down. Wed: easy 70 mins wind up to tempo in the last mile or swap to a long bike if that works for you. Thu: easy 45 - 1 hour unstructured fartlek Fri: easy 30mins with strides or day off with total rest Sat: East Park 8.30 warm up 3 x 1 mile of 90...

Hello all, I have made the decision based on a few things now to move my training page off Facebook and onto here. Amongst many reasons I have done this because a few of you are not on FB.  So bookmark this blog if you can. I will strive to post weekly schedules up over the weekend before the training week to give you time to make plans.  I will also post other bits and bobs based on running. Please spread the word!!! I'll leave the Facebook page up for q couple of days and then take it down. See you tomorrow at East Park.