RENEGADES Training Page

Huge well done to all of you that ran the Midlands xc. So many good performances. One that stands out for me is Beth Tabor who you might know has only been back running for a few weeks after a nasty injury to her ribs. A constant at sessions and runs every session in her schedule without fail or change. 39th place in a quality field full of internationals and the best around. A few people have now approached me for new spring / summer schedules. I’m happy to do this with a couple of rules. 1. You represent our club over all disciplines. 2. You stick to it and see it out. No skipping off for fun run races like parkruns useless they are on your schedule. It’s a small price to pay for someone overseeing your running. As you know none of the coaches get paid so our reward is to see you run to your potential - which takes consistent training from a plan tailored to you personally. We also set targets with team managers to put out our strongest teams. So please make every effort to turn out ...

Hi All, got some great running in last week. Good to see all the abilities running togther over the racecourse last Tuesday too. So here is this week’s outline and sessions. Marathoners I will speak to you directly about the extra runs.  Monday: Easy up to an hour Tuesday : 6.30pm meeting at Fordhouses cc. Then WP to i54     6x3 mins then 6x1 min all off 1 min easy jog recovery. We can use 2 areas and split groups up once there.     Wednesday: Midweek long up to 8 miles   Thursday. Easy group run if you are racing the Midlands XC. If not 5 miles of: 1 mile WU 3 mile tempo [about 40 secs per mile off your for 5k pace] 1 mile CD   Friday: Rest day or easy 20 mins jogging   Saturday: 29th Jan Midland xc champs Mansfield Session for anyone not at the champs: Cute Café 9.30am for Warm Up [Grass so bring spikes] 5 x 5 mins of 90 secs Followed by 10 mins tempo We will be use the field at the back of the café. Sunday: Long run 90 mins Dave Norman is ...

Great running in the xc leagues yesterday in both the ladies and the men’s. Brilliant performances by all. Have to mention Lucy Calrow who was the first lady back for us - great result that. And so good to see Jay Patel make his cross country debut. He also got to see the absolute shxt ripped out of me by my coach for being so out of shape!!! Don’t think he realised it was Ian Stewart who was the last Brit to win the world cross country championships, Olympic bronze in the 5,000m and world best for 10 miles of 45 mins! He still loves to watch a good xc.  Anyway, thank you for turning out for the club. It’s a great work out too. You don’t need to be 100% fit to do so it. There’s no pressure. It can be a useful session as it’s jworking all kinds of areas you cannot get just doing a Parkrun! So try your absolute best to get to the last league races which are at Leamington Spa, my birthplace! Posher than Simon I am! From a spa town to the Reans!  Tuesday: Meeting Aldersley 6.30pm ...

Tuesday and Thursday sessions will be set as always by Abbo - see his Facebook Page. My Saturday sessions are designed to compliment what we are doing in the week. Jan and Feb mainly concentrating on cross country and will therefore be off road [mainly].  In late Feb I will switch from this to concentrate more with speed / endurance [with a focus on road]. You may feel you don't need Thursdays session by then as mine will be a little more intense. But we'll leave that up to you to judge. Abbos 1-1 runners will probably carry on with the Thursday but mine will do something else [Something easier that gives them time to recover for Saturday]. At this point Abbos athletes will probably start to prepare for the track season. If you are looking for road racing prep then this is the time to maybe see me for more specific advice. But track work will be good for you too. When we switch to more intense training I will not prescribe 3 sessions a week. Especially for the older runners in ...