RENEGADES Training Page

Week starting 30th Jan Tuesday :  6.50pm meet at Billy Wright statue at front of the Molineux Stadium for 6 x 1km around the outside of the club. Followed by 8 x 20 second hill repeats. 12 min tempo for marathon runners.  Saturday : 9.50am Compton Park warmed up and spikes on. All group 10 min tempo then 2 x 12 min hill session. 12 mins tempo for marathoners. 

  Week starting 23rd Jan Tuesday: Odd fellows for 6.30pm we’ll warm up together on the way to Sabrina Road. 10 loops with accelerations. Followed by /0 mins tempo for all and 15 for marathoners. Saturday is Parkrun for all. Followed by 6x1 mins. marathoners: double Parkrun then 6 min tempo. Yep you read it right! I’d like to use East Park? Good luck to those running the Midlands XC.  I’d also like us to do a session there one week and do an East Park Parkrun take over as a group. 

Week starting 16th Jan It’s been a very busy period of racing and training so in order for maximum recovery please read the following carefully: Tues: 8-10 miles easy - chatty run - arrange amongst yourselves where and when you want to run. I’d say most of you are more than capable of running 10 miles at 7-8 min pace (no bloody elapsed times!). If you’re still completely knackered from the xc keep it at 8 miles.  Thursday: 6.30pm for warm up at Aldersely Stadium 5 x 1k of 75 secs recover. Those training for marathons then do 15 mins tempo.  However, if you’re racing the Turkey Trot on    Sunday try and do this session on Wednesday. Do not do it Tuesday as I want you to have a bit extra recovery time.  Saturday: Aldersley Stadium 9.50am for warm up. 12 x 400m inc hill over the back field. Followed by 10 x 20 sec hill Sprints. Marathoners 15 tempo.