RENEGADES Training Page

  Lots of brilliant progress with you all over the last couple of months and you’ve endured some bigger miles and longer endurance based sessions on Tuesdays and Saturdays.     Tuesday 6.50pm be warmed up and ready to go for the session at Aldersely stadium. Don’t forget your £2! This will be a shorter session to help you pick up the pace a bit. It’s 10 x 600m off 90 secs recovery. So it’s a lap and a half of the track. The way to run these is to run 400m quick but relaxed and then pick it up (still relaxed) and work on the last 200m. You’re getting a big recovery so you can afford to find your pace on the diet few then settle in.  Thursdays most of you have 1-1 schedules but if you don’t do an easy hour running. Try not to stop and restart and keep it even paved. Avoid the bloody elapsed time thing. You really want to be running nice and even throughout. Compton Park 9am start session sharp.    Saturday 15 x 1 minute off a minute at around 5k pace. I have ...

  Tuesday 23rd August  Due to the wolves match we’d like to start a little earlier this week. Please be at the cafe ready and warmed up for 6.30pm no later. Session: 8 x 1k at various paces off various recoveries. Details given on the night.   Saturday 27th Aug: East Park Parkrun. Test yourself over the distance. 5 mins recovery 6 x 1 min at the same pace or quicker off 1 min recovery float. Would be great to see as many of you there as possible but yes you can use other parkruns if that suits better. 

Tuesday West Park meet at bandstand for 6.30pm or 6.50pm toe the line for the start of session.   2 x half mile 3 x 1 mile 2 x half mile off 2 mins recovery  Thursday: 10 mins easy running 15 mins 3/4 pace - nice and controlled 10 mins easy running.  Saturday: Compton Park 9.30am for warm up or 9.50am start 12 x 1 min followed by 30 secs with 1 min float in between efforts. Good change of pace between the 1 min and the 30 secs efforts but not flat out on either. So 1 min quick - 1 min float - 30 seconds quicker then repeat 11 more times! Disciplined running. All Welcome 

 Hello all. Another week in the block of training and another positive week.  This week will be Tuesdays 9th Aug: West Park 6.30pm for warm up or ready to start at 6.45pm Bandstand. 8-10 x half mile efforts off 90 secs. Most people will do 8 but anyone on specific half marathon schedule will do 10. All will be doing 5-10k pace depending. So it’s not an eyeballs out session.  Thursday 11th Aug hour fartlek  Saturday 13th Aug : 9.30am or ready exactly to start for 9.50am aldersley stadium. 12 x 400m off 1 minute. Extra 10 mins tempo for some.