RENEGADES Training Page

Monday: easy hour Tuesday: 6.30pm meet for warm up at Aldersley Stadium. I won’t be there this Tuesday so the other coaches will announce the details. But the session is likely to be at Lower Green Hill next the Mitre pub: 20 min short hill repeats.  Wednesday: midweek long run - 10 miles with 10 mins at the end a little faster Thursday: 10 warm up 20 min tempo 10 min cool down Friday: recovery day or easy 15-20 mins jogging  Saturday: 9:45 start on the dot! So get your warm up done before! Bantock Park 10 x 2 mins off 1 min jog forward. 10 mins tempo. Cool down  Sunday: easy long run up to 90 mins preferable off road. 

  Great few weeks of training people. Yesterday at Leamington was such a good day for us all to see that work put to use. The conditions were truly awful but there was light relief that our runners didn’t have to go through the brook as the officials deemed it too dangerous. I’m not entirely sure it has never been dangerous but that was the appeal for many of us. Big shouts out to Amelia Samuels and Louise Hackett who won the overall series honours as Senior Ladies Champion and Junior Ladies Champion retrospectively. I can’t remember that ever being achieved by anyone from wolves and Bilston before with in the ladies or the men. They were backed up with a great squad and turn out. Stand out run yesterday once again from Lucy Calrow who was even quicker to crack open the beer on the team bus! The men were brought home by Dan Maskew who flexed his talent for downhill running with pure expertise. Destroying anyone around him, taking the shortest, steepest, fastest path on every lap wi...

Week starting Monday 14th Feb You’ve all got some great training behind you recently. So this week we need to get it right. No messing around doing extra stuff. No junk miles. It’s the last league races at Leamington Spa. Coaches and managers would love to see as many of you out there. We’ve booked an extra spa for TC for making his debut at XC and at probably the toughest course of the series. Jackie and Abbo have also been searching the internet for luxury coach company and have finally booked Hills Coaches! Happy Days coaches on the Cannock Road wasn’t available! And the wolves fc team have booked the other company. Don’t worry ladies (and husbands) Smithy is banned from the coach. Although he may sneak on. Just use those alarms! I’ve also heard that the Lord has arranged some booze for the journey home so it could get a bit messy!  See you all Tuesday x  Monday easy 45 to an hour Tuesday Fordhouses Cricket ckub 6.30pm for warm up. 18 x 1 min off 1 min recovery float. Marat...

Week starting 6th Feb Hi all hope you’re well. We’ll be starting to move into spring training and we’re going to switch things around a little. Same coaches and similar training out targeted slightly different to cater for your needs. More on that over the next few weeks. In the meantime can you please let me and Abbo know your racing plans so we can think about what training you’ll need. This week sees a classic session of mile reps on Tuesday. Then another classic cross country session on Saturday. Both strength sessions so even if your not running the cross country these will help build you up. That said we’d love to see you all race the last cross country leagues at Leamington spa on the 19th Feb. Monday: easy up to an hour  Tuesday: 6.30pm for warm up or 6.50pm for start: 4/5 x 1 mile off 90 secs. Science Park Coxwell Avenue, Wolverhampton Science Park, Wolverhampton, WV10 9RT    off Stafford Road as if heading for Wolverhampton from Stafford. Wednesday: easy midweek...