RENEGADES Training Page

Hello all hope you are well.  We are heading over to Telford to give our webbed feet friends a visit this week! Details below. Seriously though we massively appreciate that our members from Telford always put a shift in and always turn up to sessions in Wolves. So, we thought we’d head over there for a change. So, this week the sessions are as follows: Tuesday 2nd August Telford Town Park – Amphitheatre 6.50pm Sharp for start of the session. Some of us will arrive for 6.30pm for a warmup so I’ll leave it up to you to decide. 8 x 1km off 90 secs increasing pace as we go along.  Saturday 6th August Pick a parkrun and run it as a time trail See how you feel and record the time down so we can use it as a base for your training. Give yourself 5 mins jog recovery and then do 6 x 1 min effort same pace as your 5k with 1 min recoveries. THIS IS THE SESSION! The photographs below were taken from Tuesdays session at East Park by a photographer I met on the loop. If you use them or repos...

Tuesday: 630pm East Park for warm up SESSION STARTS AT 6.50 sharp 5 x 1 mile off 90 secs.  Thursday unless you’re on a 1-1 schedule 1 hour easy running Saturday 9.30am Fordhouses Cricket Club Sharp for Warm Up. 15 x 1 minute   

  Hi all, there’s no efforts on Tuesday due to the weather. Don’t be daft and go out and tough out a fast run. You’ll end up I’ll. Take the day as an easy one and make sure you put extra effort into Saturday!   So here’s this weeks generic sessions: Tuesday east jog preferably in the shade. Slow the run down as much as possible and don’t do over an hour. Drink plenty of fluids on Monday and rehydrate afterwards too.  Wednesday: maybe include a bit of fartlek into your king run as the weather will be cooler and you’ll be fresher.  Thursday tempo 1 mile warm up 2.5 miles tempo at about 40 secs slower per mile than your current 5k pace.  Saturday Compton park 9.30 for warm up hill session. 5 min tempo on top field then cross over to the field with the hill in. 2 x 12 mins continuous. Effort up 3/4 pace - down flat out but controlled. Drills and stretching as a group afterwards. 

 Hi All, a lot of you are racing this Wednesday so we'll do a classic session for everyone else on the fields at Compton. I'll also try and get to Telford on Wednesday too. As you know I have got Covid so this is dependant on that. As from Friday the 8th July I am away until the following week so be sure to check the blog. Paul Tabor will be running things in my absence and Dave and Paul C normally have a good grasp of whats going on too. Good luck with all the racing kids. Hopefully see you sometime this week. Here's the next two weeks training: Week Starting 4th July 2020 Tuesday 5th : Compton Park 6.30 for warm up 6.50 start: 5 mins tempo increase pace. Followed by 15 x 1 min fast off 1 min float. All welcome.  Thursday 7th: Easy hour fartlek  Saturday 8th: Aldersley Track 9.30am 10 x 600m around 5k pace off 75 secs recovery.  Week Starting 11th July [Ad Guy off on Holiday so Paul Tabor and Co are running the show!] Tuesday 12th July Aldersley Stadium 6.30pm 5 min...