RENEGADES Training Page

Huge well done to those that raced yesterday for the club. Brilliant performances by every single one of you. It’s a tough course and great experience. It’s the type of course that makes other kinds of racing seem a little bit easier! On the whole the relays are the best of the best in the midlands and in a couple of weeks it’s the very best from all over England so please be proud with yourselves for representing the club at this level. Really good to see those making their debut yesterday you did amazing. Both the men and the women have qualified for National finals in a few weeks. There will be a few of the A team away on various training camps so this will be a great opportunity for some of you to step into our A teams. The nationals are always great to attend. As it’s a relays you often get to run alongside (albeit for a while) with some of our GB stars. It’s also brilliant to watch. So if you’re not racing, coming back from injury or just not you’re type of race come anyway - I’m...

Well done to all of you that took part in sessions this week. Great week of training. Some race news: Tony Cheema ran a 20 Mile pb this morning in    2:19. Great run and coming into some good form in time for Boston. Paul Clarke narrowly missed out on a sub 90 half by a few seconds. A superb run and now a sub 7 min half marathoner. Other really good runs I’m hearing about are Lucy Calrow who ran a fantastic 1:28 half at staffs. Ben Pilsbury ran a superb 1.23 also at staffs. Sorry if I have missed anyone else off - I haven’t been sent others. In other news you may know Louise Hacket who sometimes joins us on Saturdays and is coached by Gareth Briggs is an excellent runner. Well yesterday she sealed a perfect winter of cross country with a senior win at the English Schools Cross County Championships. Can’t wait to see what she does this summer. Monday: easy hour Tuesday: back home on our track - warm up from 6.30pm start 6.50pm sharp 4x (800/600/400)  3 different pace 3k/15...

  Hi all please note that Tuesday sessions will vary for you depending on the paces you are running. Please try to come to the sessions based on your pace rather than mates. This is so we can form meaningful groups that give you quality sessions that lead do progression. For me I’m looking at providing good quality sessions for    runners such as Sabrina, Beth T, Ceri, TC, Jay, Dave N, Andy D, Lucy C, Paul C, Holly B etc but you’re all welcome if you can run the described pace. Abbo and Jackie will have people they are focusing on such as Min, Louie, Beth T that are all running the track this summer etc. As coaches we all have individual runners that we personally advise that will go with different groups based on abilities, such as Dan Turner who I look after that trains well with Min and Louie. But he’ll occasionally come with me on Tuesdays too. My Tuesday sessions are based on what Abbo abs Jackie set but with a slightly different emphasis on a longer session. Abbo is...

Tuesday session is over Perton see above  Monday very easy up to an hour  Tuesday meet at Tettenhall High St 6.30pm sharp. Session is at Gainsborough Drive Perton 6.50pm sharp: 6 x 600m (3,600m) @5k pace 1 min rec 6 x 400 (2,400m 6k) @ just below 5k pace 90 secs rec  6 x 200m (1,200 7.2k) (threshold) 30 rec  10 min tempo between 5-10k pace  Wednesday: midweek long run up to 10 miles with a pick up in the last 12 mins Thursday: easy 12 mins warm up 20 mins tempo (45 secs per mile over 5k pace) 12 mins cool down  Friday: rest day with basic drills or easy jogging and drills for 20 mins Saturday: Good warm up with drills then fast Parkrun. Get a time down for team managers to select relay teams. Followed by 5 min recovery and 6 x 1 min off a min rec at the same pace as your Parkrun. Sunday: Easy Long run up to 90 mins