RENEGADES Training Page

We’re now right in the middle of a big block of training. I expect you’re feeling tired and a bit sore. Make sure you are recovering properly. If you can plan in some easier lifestyles too. I appreciate that’s not as easy as it sounds. But you can make sure that you have 24 hours between runs on single days. And don’t do things like Ducan’s sessions on a Monday. Literally the day after a long run and the day before a big Tuesday session where you make gains. If only his sessions were on a Wednesday. Peak wolves thinking!  This week. Tuesday 6.50pm warmed up and ready to go: Sabrina Avenue 12 x 400m walk forward 90 secs to go again. Some of you will do a 6 min tempo afterwards.  Saturday: 9am warmed up and ready to go Aldersley Stadium: 6-10 x 1k depending on event you’re training for. 70 secs recovery. 

Tuesday Track session at Aldersley(bring £2 and be careful where you get on the track as there are new rules in place to avoid clashing with the hurdlers): 6.50pm sharp 6 x 800m off 2 minutes. It’s a big recovery as I want these fast. Jog lap then 3 x 150m quick. Anyone training for more than a 5k you’ll be doing a 10 minute tempo out on the road after the 8s and 150s.  Saturday Parkrun test flat out. Anyone training for over 5k will do double Parkrun with allowance of 1 min difference from your 1st. I want to see your first one quicker than the last time you did a Parkrun. Unless you’re Dan T! 

Tuesday easy 8 Wednesday (no coaching) 2 mile warm up 2 miles at Sundays pace 2 mile warm down followed by 4 x 40 secs quick  Saturday Aldersely Stadium warmed up for 9am start (don’t forget to pay) 1 mile tempo 10 x 300m 3k pace (fast) off jog forward. 6 x 60m quick walk back to start. 

Tuesday 6.50pm warmed up and ready to go. High Meadows 20 mins continuous hills. Then 4 x 45 secs   Saturday: easy 8 miles (not a Parkrun) and easy 8. Yes you can do this together if you need to or you can get out and do it by yourself! No coaching though.  Sunday 9 am ready to go meet at cafe west park. 13.1 miles time trial. Some of you will be doing slightly different pace. I’ll talk to you on a 1:1 basis. 

Tuesday for those not racing tomorrow night:  6.50pm warmed up and ready to go 8 x 800m off 75 secs recovery west park. Saturday: 9am warmed up and read to go Compton Park Pyramid 1.23,3,3,1 1,2,3 off 1 min rec then 5 min tempo on track