RENEGADES Training Page

Tuesday warmed up and ready to go on track 6.50pm: 4 x 200m off 50 Secs recovery at 3k pace 2 mins recovery between  2s and 4s. 10 x 400m at 5k pace off 75 seconds recovery  2 mins recovery between  4s and 2s. Then another 4 x 200m off 50 secs recovery at 3k pace. Tough session. Good mix of speed endurance.   Saturday: warmed up and ready to go 10am West Park South Gate - Something a bit longer this week. 6 x 1k off 75 secs

Tuesday warmed up and ready to go on the track for 6.50pm 5 mins tempo  8 x 200m off 50 secs recovery around 3k pace  4 x 400m off 1 min recovery at under 5k pace  2 x 800m at a tad under 5k pace off a 75 secs  Fast 200m  The end!   Saturday 10am start west park (South Gate). 8 x half mile off 75 secs 

Tuesday 7th May: warmed up and ready to go (no messing around please) 6.50pm Aldersley Track. 15 x 300m with jog forward to start. Saturday 11th May warmed up and ready to go at 10am West Park meet at South Gate. 6-8 x half miles. Off 75 secs recovery.  Tuesday 14th warmed up and ready to go 6.50pm Aldersley track - 5 min tempo then    Pyramid Session 1000m 800m 400m 200m back up off 60 secs recovery.  Saturday 18th warmed up and ready to go 10am Sabrina Road 10 x 500m off 70 secs.