RENEGADES Training Page

Hello hope you’re all well. You won’t see me now until Tuesday 4th a July I’m sure you’ll be relieved to hear! So here’s the schedule: Tuesday Aldersley stadium warmed up and start at 6.50pm 2 x 400m at 3k pace off 60 secs rec. Jog a lap recovery.    5 x 1km at a little under the pace you ran your last 5k at. 70 secs recovery. I want you to start feeling that you can run each km of a 5k evenly.  Saturday: choose a Parkrun and race it fast.  Sunday easy 90 mins.  If you’re unable to run a session please consider helping with the timing. Ad 

Tuesday: East Park start 6.50pm  Sharp 8 x 800m 1st and last=tempo with 6 at 5k pace. 5 mins recovery 6 x 1 mins off 1 min Saturday: race course 9am start (no pissing John H!!!!) 16 x 1 min off a min 5k pace then 1 mile tempo 

Tuesday 6.50pm (you know the drill) meet at the start of our 1k loop. Session is all at 5k pace: 2x 1k, 2x 2k, 1k off 90 secs rest filled by 6 x 1 min off a min at 3k pace   Saturday 9am start Compton Park: 5 min build into fast effort after warm up. Pyramid 1, 2, 3, 4 , 4, 3, 2, 1 of 1 min floats. Racing flats will be fine if it’s dry. You’ll run the 1 and 2 minutes at 3k pace and the 3 and 4 mins at 5k / 10k pace depending on fitness.