RENEGADES Training Page

Tuesday 6.50pm warmed up and ready to go: Sabrina Road 10 x a lap off 75 secs. Mixture of paces. Some people will do less if they aren’t training for a half or marathon. Saturday 8 mile fartlek. I’d do it from cupcake so it’s off road and muddy. The benefits of off road is massive. With a couple miles warm up before and 2 down after. In some miles alternate 90 secs on 90 secs off. In other miles do longer efforts of 2 mins and 2.5 mins. Don’t go over that though. All efforts about 10k pace.   I’m in Portugal from Friday 1st March to Wednesday 5th March so I won’t be there for Saturday or next Tuesdays session. It’s my 21st wedding anniversary- yes I know, how does Lynsey put up with me. 

Tuesday track (wolves) warmed up for 6.50pm 5,000m broken up into 200m at below 5k and 200m float. Short snappy session after some of the longer sessions. And perfect for anyone racing at the national. If anyone can get higher up the field in Saturdays race I’ll give you one of my National Team medals! You’ll need a top ten finish though! Saturday for anyone not doing the national do Parkrun as fast as you can then 5 min jog followed by 8 x 1 min at 5k with 1 min float or recoveries.  If you get chance to watch the national, and have never seen it before, I strongly recommend it. It’s absolutely incredible to watch - the noise is deafening. At he front end in all races from the kids to the seniors it’s so fast from the gun to the finish. If you have any doubts at all about where athletics is heading or you’re feeling crap about your own running go watch it for some inspiration. I think you’ll  need £5 cash for parking. 

Tuesday warmed up and ready to go 6.50pm Sabrina Road 16 x 400 with 100m float. Various paces. 4 @ tempo 8 @ 5k pace 4 @ tempo. Would have liked to do these on the track but it looks like another cold night.  Saturday: 9.40am 8 mile tempo including 1 mile warm up. With a 2 mile cool down that will make it 11 miles. From Fordhouses cricket club using i54 Sunday back to Fordhouses for 13.1 TT staring at 10am on the dot. 

Tuesday warmed up and ready to go at 6.50pm please make sure you’ve got some strides in etc. Science Park.  1 x 1 mile 2 x 2 mile 1 x 1 mile (marathoners and half marathoners) Yes that’s right people! Some of you will be doing 1 x 1 mile 1 x 2 mile and then 1 x 1 mile. All of 90 secs recovery. Saturday EVERYONE OUT FOR THR LAST LEAGUE RACES! No excuses of niggles, weddings, birthdays and that’s for all you Parkrun princess!