RENEGADES Training Page

Hello, well done to all those that ran at Mid Cheshire great performances by all of you. Superb progression by Dylan. Ace 15.36 by Jon and TC running a 17 min 5k was brilliant to see.  We’re almost back to having the whole group recovered from marathons and injuries, which is great. It’s going to be a big group eventually. This is really pleasing to see. The emphasis over the summer will be 3k to 10k. Track and road races etc. you know the drill by now with me. Road relays and club races are my priority so build in other around them. Choose your races very carefully. Look at the courses - pick races with strong fields so you can get the most out of them.  Then late summer we’ll ramp up the miles and begin half and full marathon training once again.  I’d like to welcome Phil Nichols to our group. A 28 10k and 13 min 5k athlete, who has represented GB on the track, roads, cross country all at major champs. He’s won the Road Relays with Tipton running the fastest short leg i...

What a fantastic couple of weeks of racing. In fact it began at Stafford Half. Every single one of you have put your arse on the line and shown up. I can’t tell you how proud I am. Some of you may not have ran the times you wanted but you got out there and you got round. Marathon and half marathons are very tricky. Months of training and it’s down to one day! So, remember you can go again and you will. Those of you that hit your targets bloody well done. All the hard graft over the winter will turn into a superb summer. I think we have one more marathoner left in DOJ 6th May at Milton Keynes. So best of luck mate.  Moving forward now into summer I’d like the group to concentrate turning the miles into shorter races - 5k and 10k. Well mixing up track, grass and parks on Tuesdays and Saturdays and I’ll be introducing an optional Thursday Tempo. We’ll go again in the autumn for halves and full marathons.  So here’s this weeks: Tuesday track work at Aldersely: Those racing Friday ...

  Tuesday Aldersley Stadium warmed up and ready for 6.50pm 3 x 1 min off 5 min recovery fast.   Saturday Parkrun (wolves please) followed 6 x 1 off 1 min jog forward and then a coffee. 

So, it’s time to transition to the summer of shorter faster stuff. As we’ve been working together for a few years now and it has to be said you’ve worked hard to get yourselves in great shape and learn to train like pros this week we are going to blow the winter cobwebs off and get some short fast track work under your belts. Tuesday you should wear spikes and Saturday racing flats.  Expect to hurt the day after and make sure you recover properly: Lactic inducing session: Tuesday:  be warmed up and ready to go 6.50pm Aldersley stadium (£2 club night) track 8 x 200m off 25 secs standing recovery. Yes that’s it. If you can walk Wednesday you did not run these quick enough.  Manchester Marathoners enjoy and easy 30 mins run with strides  London Marathoners easy hour with some strides  Saturday:  Aldersley stadium track (£4) Warmed up and ready to go for 9.50am  Pure 5k session again 3 x 1 mile off 5 mins recovery between. No holding back - quick  Sun...