RENEGADES Training Page

Tuesday 6.50pm Aldersley Track warmed up and spikes on SHARP. 5 mins tempo. 12 x 300m with 100m roll forward recovery.   Saturday meet at 9am carpark of Fordhouses Cricket Club. 15 mins warm up together as a whole group with basic drills and sprints. We'll kick off as a group around 9.25am. Tempo 3 laps of the infamous loop - increasing the pace a little on each lap:    See route here

Well done on such an impressive turn out of both people racing and marshalling yesterday. Huge congratulations to our masters women on their silver and the men on the bronze. I know a lot of you weren’t 100% healthy yesterday. But you turned up and did yourselves proud. Was ace seeing you go round.  Here’s this weeks training: Tuesday: 6.50pm Warmed up and ready to go for 12 x 400m hill efforts concentrating on the up and the down: Ashfield Road 400m efforts off 1 minute recovery. https://www.mapmyrun.com/routes/view/5670570379/ Then 8 x 20 secs sprints up Compton Hill off walk back down.  Saturday: 9am ready to go So get a little warm up in 5 mins with some strides beforehand. Cupcake Lane to Wombourne station ( clear the station and back) Tempo out : quick back. 

Tuesday: 6.50pm warmed up and ready to go. Aldersely Track (wear spikes) 12 x 300m on the track with rolling 100m recovery. This will help get a bit of speed in the legs after a couple of big weeks. It’ll set you up for the relays nicely as it’s not a big session. For those that can’t make it do 12 x 50 secs off a min quick but controlled and not flat out on the road.  Saturday:  xc relays - if you’re not racing Do a Parkrun. But if you can help marshal please let me know thank you x 

T uesday warmed up and ready to go for 6.50pm Science Park5 x 1 mile off 75 secs   Saturday warmed up and ready to go for 9am Aldersely Stadium 8 x half mile (on xc course) off 75 secs recovery. 

Tuesday warmed up and ready to go bang on 6.50pm (spikes on sab) Aldersley stadium. 16 x 400m various paces. And yes this is for anyone that has been on a rest period.  Saturday warmed up and ready to go 9am Aldersely stadium. XC session 2 x 1 lap of the Relay course and 10 x 25 second hills as a Paarlauf. Google it!