RENEGADES Training Page

  Tuesday 6.50pm Cranmere Avenue. 8 x 800m off 90 secs recovery 1 & 8 tempo 2-7 5k pace   Saturday Fordhouses CC. 9am warm up from there in canal to concrete hill with Paul Tabor. 20 mins continuous hills hard up and down. 4 min recovery 10 x 20 second hill (find the steepest section) repeats jog back down go again. 

Lots of racing coming up and you need to use the next 5k races as a marker for the Team managers to pick teams for the relays. And of course you need to test all your hard work out.   With that in mind you need to pace yourself and make sure you don’t over cook the sessions. But for continuity you need to keep the sessions up. I’ve had a few people ask if sessions can start on time. If you’re late just join in when you get to the session. Coaches will be starting them dead on time. Warm ups need a bit of attention too. Some of you aren’t giving yourselves enough time to get the body right for sessions. You need at least 2 miles warm up. Followed by a good set of strides and and some drills.  I had a chat with several people last Sunday too about nutrition including hydration. A lot of you are putting yourselves through some gruelling sessions but your prep is awful. You don’t have to be a nutritionist to know that fuelling for sessions is really important. We’re all diffe...

Massive well done this week again. Awesome Tuesday and Sunday groups. Haven’t see a group of this strength in numbers for many years.  Over the next few weeks now we’ll be concentrating on speed endurance. You’ll be pleased to hear we won’t be doing another fast long run!!!! So recover well and get yourselves ready for the key sessions. Tuesday: Compton Park 6.50pm sharp! 4 min tempo then 10 x 2 mins off 75 secs jog forward. This is for everyone but those that did the long fast run today will do this at a more relaxed pace. Simon’s group welcome to join too as we’ll be off the whistle.  Saturday 9am PLEASE MAKE SURE YOUR ON TIME AS I NEED TO BE AWAY BY 9.30am Track at Aldersley:    5k of 200m on and 200m float. So 200m at just under 5k pace and then a a slower 200m. Work your 5k paces out in advance. More on this on the messenger groups later in the week.  See you all at the sessions. 

  Another really strong week in the bag people - well done.   We need to start to refine some of the training after this week as some of you have Ellerdine 5k and Mid Cheshire as ‘A’ races and to gain places in the Wolves relay teams. Others are racing these as trials for the teams but Lake V is your priority so we need to make sure you are getting the volume in too. To be clear just in case you have ever wondered as there is some rubbish spoken at times: The only thing I ever ask of anyone that trains in my group is that you absolutely do everything you can to represent the club at the road relays and the xc leagues. This means planning ahead. Book holiday from work. Cancel weddings! And make sure you are there to pull on a Wolves vest and be in a team. Whether you are at the front winning medals or holding up the back. EVERYONE COUNTS. In XC the more people we put out the better as you get into places other teams need. So it isn’t just the top 6 that make a difference. At re...