RENEGADES Training Page

Massive well done to all of you that got out there and ran the midlands cross for us. It’s a hard quality race with nowhere to hide. Massive well done to Luke Maskew who is going from stretch to stretch and took out some of the big guns from Tipton. And once again Beth Tabor smashed it. In a quality field of professional athletes Beth came 13th - what a legend.  For those that chose not to come or had work etc please make sure you do your best to race the last men’s and women’s leagues. The club needs you there. And as coaches that’s all we ask of you. Keep us in the leagues. At the top level. Ta Tuesday 30th Jan Track at Aldersley. 6.50pm spikes on and ready to go. 8 x 800m off 90 secs recovery.    1 tempo and 2-8 quick. Marathoners 4 miles warm down inc 2 miles tempo.  Saturday 3rd of February: 9.30am warmed up and ready to go Aldersley Stadium: 16 x 1 min off a min on grass. 4 miles warm down with 2 miles tempo for marathoners. 

  Well done to Beth Tabor who represented the Midlands at The British Athletics Cross Challenge on Saturday. Tough 10k cross course. Did herself proud.   Tuesday: warmed up and ready to go 6.50pm on the track at Aldersley.  WEAR SPIKES as it may be icy. (If the stormy weather makes this session impossible I’ll post out on the day).  4 x 200 quick off one minute followed by 12 x 400m around 5k pace off a minute. Marathoners 8 min tempo.  Saturday Parkrun followed by easy 3 miles. Sunday 9.30 kick off everyone out at west park for 13.1 time trial. 

Brilliant performances across the group this weekend. As a coach it’s great to see so many people putting in a shift for the club. This week will be miles reps on Tuesday. And Saturday will be a pyramid on grass. So it’s a week of longer work and a shorter stuff to encourage that speed to come back. It’s doubtful there’ll be a coach available on Tuesday due to wolves at home so you’ll have to organise a timer etc amongst yourselves. You won’t be able to use the science park either as that’s where a lot of wolves fans park. I would suggest using maybe Fordhouses - i54. Tuesday warmed up and be ready for 6.50pm as usual (you choose the location). 6 x 1 mile for marathoners everyone else to 5 x 1 mile. Of 75 secs recovery. Run them between 5 and 10k pace with the first mile for everyone as a tempo.  Saturday warmed up and ready to go 9.30am    (nee time for 2024) Aldersely. 5 mins tempo 123 321 123 off a min float on grass. Then 10 x 20 sec hill repeats. I’ll be at this sess...

  Good to see you all yesterday. Bit of a cold one. Moving forward you have Brum and Women’s League this weekend so Tuesdays session is a ticking the boxes for all sorts of reasons. It’s a good sharpener and also for those that have an eye on the half and full marathon plans you’ll do a bit extra. Tuesday: 6.50pm warmed up. Sabrina Road 10 x 500m of 75 secs recovery. Half and full Marathoners    will do an extra 10 mins tempo.  Saturday: xc leagues innit. If you’re not doing it then do a good run with some fartlek in. Around 10 miles with some good hills.