Week starting 31st Jan

-


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 for club races. You are all important to us whether you’re at the back or the front. There’s a coach available to take us to the final midland league and brum league (Leamington) 19th Feb. If you haven’t repped the club yet in these two brilliant series’ please get on that bus! Thanks 


Monday easy 45 to an hour


Tuesday 7 x 800m 3k pace on track at wolves. Be ready at 6.30pm for warm up. We will put you into specific groups.


Wednesday easy mid week long run up to 75 mins 


Thursday warm up 10 mins 20 mins tempo (about 45 secs per mile over 5k pace) 10 mins cool down


Friday day off or easy 20 mins jogging / strength and condition 


Saturday: 10.00 meet at the bottom of concrete hill warmed up and ready to go. There are a few ways you can get there. Park up at Fordhouses Cricket Club and run down the canal. I’ll meet you there ready at 9.40am or you can park up by the start of the Brewood MVR 5k and run from there which is about 1.5 miles. No post code though! Anyone found parkrunning instead of this session will be rightly blanked at future training ðŸ˜‚ it’s time to stop fannying around and get a block of training in now for the spring / summer. Session: 20 mins long hill up and down continuous. 3 mins recovery then 8 x short hill and off the top off jog back recovery. 


Saturday: easy long 90 mins  




Comments

Post a Comment

Popular posts from this blog

Week Starting 29th September [3 weeks worth]

-
Image
Well done all for another great week of training. Some tough sessions in the bag — and our first cross-country training session successfully completed too. A big shout-out to everyone who took part in the Wolves Coleman Mile this week as well. A fantastic debut from Joe Marples, and it was superb to see Lucy Calrow back on the track with the club. Young James Neilson ran an excellent race, holding off the likes of our own Alex Blair, who is getting quicker by the day. James won the overall men’s event in a brilliant time of 4:36.3, which isn’t far off the record. Other regular members of our group who put in great mile performances were Jay Patel, Paul Rogers, and the very speedy Paul Dean, who finished 3rd overall. And a personal shout-out to my favourite child — [only joking!] Serge — who took the win in his race. Also in that race was Megan White, who won the overall ladies’ category. A big shout-out to Jon Hart too, who finished 2nd in his age group and 10th overall in the England ...
Read more

Week Starting 10th March with sessions up to the relays

-
  Hello! Some fantastic training completed recently and some great racing to celebrate. Congratulations to Gary Worrall , who represented Worcestershire in the Inter-Counties Cross Country —a stacked field! Always great to earn a county senior vest . Alex Blair ran a PB at the Battersea Half Marathon across the full distance (77 minutes) and also smashed his 10K PB . He’s looking strong for his upcoming marathon—his training is really paying off. Big shoutout to Alex’s brother, Matt , who is absolutely smashing his running, too. We’ve got our eye on you, sir! Good genes. Tom Pryor also did himself proud at the Chester 10K , setting a fantastic PB of 37 minutes . The last couple of miles looked tough, but what a great winter he’s had! Excited to see what he can do on the track this season. Jonny Morris and Dan Turner also smashed their recent half marathons last weekend both running a superb 70 minutes. Well done lads.  The Spring Relays are coming up, and you all kn...
Read more

Week Starting 11th August

-
Image
Give us a follow on Instagram:  trx_renagade_running Hello everyone, Well done again on another great weekend of training – the improvements are really showing. It’s time to start thinking about upcoming races like Mid Cheshire, Ellerdine, and the relays. Even though I’ve left Wolves, I’d still encourage you to support your clubs and run a relay leg if you can. Before long, the Cross Country season will kick off at Wolves Stadium with the Midland Cross Country Relays. Think ahead now about which races you want to do in late summer and early winter. And of course, for the men – you’ve earned your right to go and smash the First Division in the Birmingham League. Get out there and show them what you can do! For those talking about marathon training – start increasing your weekly volume gradually, especially Wednesdays and Sundays. Don’t jump into high mileage too fast. And remember: not every session needs to be an all-out effort. For a marathon, focus on building a strong engine and...
Read more