RENEGADES Training Page

Tuesday 6.30pm for warm up or 6.50pm ready with spikes in Aldersley track 24 x 200m on / off 200m followed by 5 min tempo. Saturday: Parkrun of your choice followed by 6 x 1min 

  Hello all another good week in the bag. A long session Tuesday and a sharpener yesterday will have done you good.   So, this week we have a lot of people racing. With that in mind and with us moving into the spring I want us to do some sharper stuff again on Tuesday. So we’ll use Sabrina Road this Tuesday for sets of 500m efforts. See you there warmed up and ready to go at 6.50pm I’ll give you the details of the session on the night but expect them to be fast and they will be broken up into smaller sets.  Saturday Compton park ready to go at 9.50am. 5 min tempo 15 x 1 min off a min to the whistle. Then cool down. All abilities very welcome. 

 Where fooking hell has Paul Marson gone is the big question?!  We’re near the end of the cross season now and those of you not stupid enough to undertake a spring marathon can start to think about some more quality work. So we’ll start to transition to faster Tuesdays and keep the longer more challenging weekends.  Hughes well done to all of you for getting through the winter. And to those that you that have been able to turn out for a few cross countries. It’ll Pay dividends in the spring.  So here’s this weeks sessions: Tuesday: Cranmere Avenue 6.50pm read to go. 8 mins tempo followed by 10 x 600m off 75 secs then 5 mins tempo. Marathoners 10 min tempo. Saturday: 9.30am warm up from cupcake lane. Last cross country session of the season. Run from cupcake up to fields at Finchfield next to canal. (Back of oddfellows). 6 min tempo then 6 x 1k of 90 secs followed by 10 x 25 secs on the hidden hill! 

  Week starting 6th February   Tuesday : 6.30pm sharp for warm up as group. This will involve some drills and 5 min tempo. We will do all of this on the track. Session: 3 x 200m off 1 min recovery 8-10 x 400m (factoring in those that have raced and those doing league races at the weekend) off 1 min recovery 3 x 200m off one min recovery. Marathoners will do less of theses and will be doing a 20 min tempo afterwards.  Saturday : Parkrun of your choice followed by 6 x 1 min off 1 min recovery. Good luck to all of you racing the last Brum league and midlands league. Our group will now focus on the road relays and road racing.