RENEGADES Training Page

Thank you to all of you that were able to race the relays. It means a lot to us coaches and team managers . Well done to Paul M and Joe F for your brilliant debuts. Jon Hart is going from strength to strength. An amazing run. Another stand out performance for me was Hannah - great run. You all did yourselves proud. And it’s wonderful payback to the hard work that Dave, Paul and Sabrina have put in over the last few months. All round a solid set of performances.  Some of you now are on a rest period. You know who you are as I’ve spoken to you. If you are completely knackered from months of spring and summer training and racing please message me - we can work out a rest period.  The focus moving forward is road and cross country races.  Save these dates please as these are the races I will be expecting you to be at without fail. Cancel weddings, funerals, and bar mitzvah’s these races are your absolute priority!  Seriously though get your head around these dates and pi...

A lot of you have raced and trained extremely hard over the last week so I want to switch things around a little. This will also help with preparing you with the relays… It is the end of the summer so take this week easier and enjoy a change as we will be increasing volume a bit from here on in. Monday and Tuesday easy running up to an hour Wednesday 6.50pm Warmed up and ready to go Science Park:  Lap of Science Park at tempo to get the legs going – lap of science park. 10 x 150m efforts off jog back - so continuous running. Lap of science Park at tempo Then warm down. Thursday easy 45 Friday Easy 30 or rest Saturday Relays people. Sunday Long Run  

So, we’re at a cross roads. Some of you are finishing off the summer with a half marathon and others are getting to the end of the season and starting to get fit. The group is getting stronger and stronger. We’ve got an incredible bunch of runners. Keep going people. This winter is going to be a good one. And the autumn will bring big performances. Those doing LV make sure you eat and drink properly this week. It’s been a hot week and you’ll be feeling a bit sluggish. Drink fluids. Eat some extra carbs and Wednesday and Thursday do some snappier running. Short runs with a few 30 sec efforts. Do not concern yourself with whether you are running race pace or feeling tired or knackered or sore! By the time the gun goes Sunday you’ll be absolutely fine.  Tuesday: warmed up and ready to go 6.50pm Sabrina Road: 10 x 500m off 75 secs rec  Those racing LV please come and do the warm up and get about an hour of east running in as a group.  Saturday: Compton park 9am ready and warm...

Tuesday: 6.50pm warmed up and ready to go. Science Park. 6 x 1 mile. 1st and 6th tempo 2-5 at just at below half marathon. Saturday: 9am sharp Aldersley stadium Wombourne station and back 10 miles tempo with the last 3 miles at Half marathon pace.  These two sessions are to get you in the mindset for LV or any other half you’re doing. Tuesday is on road. Saturday is the old railway track so be mindful of the right footwear depending on weather.  Then easy 14 on Sunday.  I’m not concerned if any of you are running the tinpot sexy series. I’d rather you be at these sessions but if you have entered just swap the Tuesday out for the sexy one x