Week starting 4th April

-









Consistency is a big part of progress in running and it’s so nice to see people progressing. Great performances by all of you this week. Great to see so many turn out for track on Tuesday. That was a brilliant session. Stand out performance this Saturday had to be Paul Clarke who is flying at the moment. Try and think long term with your training. The spring summer block is well under way. The work you’re doing now will pay off in June / July so choose some A races for then and let me know for my records. 


Monday: Easy Hour


Tuesday Duncan is taking the session over Compton Park. He’s asked if everyone can get there warmed up and ready to go for 6.30pm the session is a parlauf. Great fun and a great work out.


Wednesday: mid week long run. Up to 10 miles with a couple of quicker miles in the middle. 


Thursday: Tempo time. 15 mins warm up 20 mins tempo on a flat course. Nice consistent turn-over about 45-60 secs over your 5k pace for each mile. 15 mins down 


Friday: easy 20 mins or day off


Saturday: Parkrun - recover for no longer than 5 mins then 6 x 1 min at same pace as your Parkrun. Let me know your Parkrun time we can start you use that as a marker for training. I’ll be at the National Road relays cheering out team on and soaking in some of the atmosphere. 


Sunday: Long run up to 1hour 45 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