RENEGADES Training Page

Hi all hope you are well. As the England match is on this Tuesday we are moving the session to Wednesday.  Monday easy hour with strides  Tuesday easy 30 - 40 mins easy  Wednesday Compton Park 6.30pm 10 x 2 mins off 1 min recovery at 5k pace Thursday easy run from the Lord Simons house or easy 45 mins  Friday easy 30 mins or day off Saturday warmed Up and ready to go for 9.30am Newbridge fields - 10 mins tempo 3 mins jogging recovery followed by 15 x 1 min off a min float at 5 k pace. Warm down.  *Those training for 10k to half marathon you’ll do an extra 10 mins tempo then warm down  Sunday long run up to 90 mins 

Monday: easy running up to an hour Tuesday: meet at Aldersely 6.40pm sharp jog up to Cranmere Avenue 8x800m cool down back to stadium  Wednesday: easy mid week long up to 80 mins Thursday: easy 45 mins with a bit of 3/4 paced fartlek  Friday: Racing at Victoria Park Tipton Wolves Vs Tipton. If you can turn out please let David Norman and Jackie Halford now ASAP.  If you can’t make it: easy 25 mins or day off Saturday: if you’ve raced the night before get a long run in today - east 8-10 miles. Otherwise: 9.30am warmed up and ready for 12 x 45 secs on off followed by 10 min effort cool down. Newbridge Fields  Sunday: long run up to 1 hour 40 mins 

Mon: easy up to an hour Tuesday: Aldersley Stadium (fields / grass so where either racing flats or spikes) stadium warm up from 6.30pm start 6.50pm (sharp) 7 x 600/200 (600 at 5 k pace 200 at mile pace) 30 secs between the 600/200  75 secs between each sets. Please note that Abbo is doing the same session on the track so if you are representing the club in forthcoming track races please do his sessions and get some practice in.  Wednesday: easy mid week long 70 mins Thursday: easy 50 mins Friday: day off or easy 25 mins Saturday: please arrive warmed up and ready to train for 9.30am Compton Park: mona fartlek (google it!) Sunday: long run up to 15 miles

Monday: easy up to an hour Tuesday: Aldersley Stadium Track 6.30pm start. Warm up 10 x 300m at 3k pace off 100m jog recovery warm down  Abbo and Jackie are doing 800m efforts at i54 so please let us know which session you want to come to. *The 300m session is about sharpening up those that have track races coming up.  Wednesday: Easy mid week long run up to 70 mins strides at end  Thursday: 40 mins brisk but not fast about a minute a mile over your 10k pace  Friday: day off or east 25 mins jogging  Saturday: 9.30am warm up then mile reps at west park cool down  Sunday: 9.30 from Aldersely stadium 15 miles taking in the canal down to Wombourne etc and back on the old railway track with me on the bike. Everyone welcome and you can tailor it to less / more. We’ll be doing around 8 min pace