RENEGADES Training Page

 Sorry Dan, Paul and Dylan here’s the real week: Tuesday warmed up and ready to go 6.50pm Sabrina Road. With the marathoners now at the end of a tough block and those wanting 5k training it’s the perfect spring session to freshen you all up. 10 x 500m off 75 secs recovery.  Saturday: warmed up and ready to go for 9.30am High Meadows 20 mins continuous hills followed by 6 x 45 secs fast OR relays if selected. 

You’ve all been working so hard that I’m suggesting a rest week for the start of spring. Please take Monday to Friday off. No running at all. I’ll be furious if I hear anyone has ran.   let’s begin the new campaign of running with a Parkrun on Saturday. As you know I’ve come out of retirement and I’ll be there.  I also think you need to prioritise yourselves more. Let’s do something radical and forget the relays. They are elitist and don’t really appeal to many of you anyway. Simon Calrow is absolutely correct. Who wants to come last and compete alongside the best in the country when you can come 14th at Parkrun or even win your age category. I’d head to Walsall and grab a PB it’s unmeasured and certainly short. Deffo PB potential. Anyway, I’ll be ringing that bell at Wolverhampton Parkrun. See you there x 

  Well done to those that repped the club at the relays and those that raced this weekend. Some great times and those doing marathons look sharp. Tuesday 6.50pm warmed up and ready to go at Aldersely: 2 x 8 300m fast off roll forward back to start (about. Minute) 5 mins jog between sets. Jog lap at send then 3 x 150m Saturday warmed up and ready to go 9.30am Mitre Hill. 20 mins continuous followed by 20 mins tempo. Coffee at cupcake afterwards. 

Tuesday: aldersley track warmed up for 6.50pm  12 x 400m off 75 secs recovery (pace between 5k and 10k) HM marathoners and marathoners tempo mile  Saturday: relays (Paul Marson better be doing the relays)  or parkrun 

Tuesday warmed up and ready for a track session at Aldersley 6.50pm wear racing flats NOT spikes. Half marathoners racing Sunday at Stafford: You’ll go out on the roads and run 6 miles with 5 x 45 at the end within the run at stride pace. Half marathoners and marathoners not racing next weekend: 10 x 1k off 1 min recovery at HM / Marathon paces. This is is all about focuses on pace and regulating it. Anyone training for a 5k at the moment will Do 6 x 1k at 5k pace. We’ll form a different group for you. So, if anyone is available to help time etc please do come down as this is going to take a few people to manage.  Saturday: 9.30am start track again at Aldersley. 6 x 800m fast of big recovery of 2 mins. Followed by 2 mile tempo on the road for HM and marathoners    

  Tuesday: 6.50pm warmed up and ready to go Science Park. Mile reps off 75 secs recovery.  5k/10k people run 5 below 10k pace HM people run 6 at 10k pace marathon people run 6 at half marathon pace.  Please work your paces out before the session. During the session please stay focused and disciplined to not blast these because you feel good on the night.  Saturday: Warmed up and ready to go 9.30am Bantock Park 10 x 2 min loop fast off 1 min recovery. Half marathon and marathon people 2 laps of the park at respective race pace afterwards.  See you at both sessions, Ad Ps massively well done to TC for a superb run in Tokyo. Great dedication and effort has paid off. Big respect. Although when I told him he’d run a 2 hour marathon a couple of years ago he didn’t believe me!!! Well done from all of us.