RENEGADES Training Page

Tuesday:   We start at 6.50pm (so be there warmed up and ready to go) Sabrina Road. 10 x 500m (5k and 3k pace - more info on night) off 75 secs followed by 7 mins tempo. I don’t care where you warm up from!!!!  Saturday:  We start at 9am (so be there warmed up and ready to go.) race course car park. 16 x 1 min off 1 min float. 5 mins tempo. I don’t care again where you warm up from!  See you there people! 

Good week of training and some racing behind you. So, this week we move back on the track for shorter efforts Tuesday and longer effort’s Saturday. Tuesday: Aldersley Stadium Track (road racing shoes or spikes). Warmed up for a sharp start at 6.50pm 12 x 300m with jog forward back to start. Of 60 secs recovery. Jog a lap then 1 mile quick.  Saturday: Park at cupcake lane and run on the old railway to meet me by my house (bridge by Compton care) for 9am sharp - cup cake is .8 to mine. 10 x 40 sec on hidden hill followed by 15 min quick. Strides and drills.  Sunday: by yourselves or in groups long run. No faffing no stopping no bastard elapsed time, cake, ice lollies, jollies or photos!!! 2- 3 miles in the middle quickish. 

 Tuesday: for those not doing Phoenix Flyer 5K on Wednesday, 6.50pm West Park Cafe area warmed up and ready to go. 6 x 1k off 90 secs at just under 5k pace 3 mins recovery 5 x 1 min fast off 1 min floats.  Saturday: Warmed up and ready for 9am sharp please Aldersley stadium Track:   12 x 400m at just below your current 5k pace off 70 secs recovery. Lap jog then 4 laps tempo.  

  Well done to all of you that raced today particularly Dylan Illidge who ran a 7 min half marathon PB on a shit course, Brum HM, in 1 hour 20 mins.   People we need to be mindful when picking races. Tinpot puffers midweek are great to race as part of training but will often not be a PB course. And entering them too often will not race yourself beyond fit. Fitness is very different from ‘race fitness’ so let’s get the balance right. This weeks sessions: Tuesday: west park 6.50pm warmed up and ready to go. 8 x half mile off 90 secs. First and last half mile at tempo pace (so 6 fast ones).  Saturday Aldersley stadium earlier start: 9.00am warmed up and ready: 4 x 200m quick off a minute 8 x 400m quick off 75 secs 4 x 200m off a minute.