RENEGADES Training Page

  Great week of training in the bag and good to see Ben, Dan back in the fold. Dylan - great shape you’re getting yourself in. Lucie Tait-Harris smashed out the session on a Tuesday along with Chris and Joe, who is getting stronger and faster all of the time.   So, well done to those that chased big birds and Benidorm dreams this weekend - time to get your heads back in the game. Next week is race 2 of the Midlands Women’s Cross league and the Men’s Brum League. It’s a home match so PLEASE let’s get out there and either race for your club or come and help me put the course out and marshal.  This weeks training will see us do a longer less strenuous session Tuesday and use Saturday as a training session. Wednesday 8-10 miles east then cut back a bit for Saturdays races. Tuesday: 6.50pm ready to train: Sabrina Avenue: 8 x 1k of 75 secs recovery. First and last km tempo the rest at 5k pace. Saturday Mid and Brum leagues see you there!

So it’s getting dark, wet and a little harder to lace up! But it’s these months that will bring you all a great Spring summer. I’m seeing a few daft Facebook posts about your ‘bad’ runs or your ‘struggles’. Can you stop it please! Sadly the vast majority of people reading your posts will be enjoying your ‘shit runs’. Tell them nothing. Get your heads down and create some positivity. Your head is one of the most important tools for running so be as positive as you can. No one really notices your shit training session or your sluggish parkrun [tempo]! But they will when you smash a race. Train your confidence by ignoring and shutting out what others are doing.  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. Followed by a tempo into chapel ash and back just over two miles.  https://www.mapmyrun.com/routes/view/5670570379/ Saturday From cupcake down to Wombourne 6-10 mile ...

  Tuesday 6.50pm start: Cranmere Avenue 6 x 800m at 5k pace of 75 secs recovery. Followed by 7 min tempo.   Saturday double Parkrun 1st one fast as you can. 2nd one 1 min slower 

Tuesday 6.50pm warmed up and ready to go Moog on i54 either run up from the stadium or pro at the cricket club.  15 x 1 min off 1 min jog forward recovery. 5k pace Saturday XC league - see you all there…