RENEGADES Training Page

Tuesday warmed up and ready to go at 6.50pm Sabrina Avenue. 4 min tempo followed by 10 x 500m off 75 secs recovery  Easy run for anyone raving the sexy series. Saturday 8-10 miles of running with a really strong 3 mile effort in the middle. Yes you can use parkrun you fannies. Sunday keep your long runs to under 90 mins and don’t run too slow. ————-  Week starting 8th July  I’m away all week kids  Warmed up for 6.50pm Aldersely Track straight 4 mins tempo followed by 12 x 300m just under 5k pace with jog forward back to start. Saturday put a Parkrun time down followed by 10 x 20 secs hills Keep the Sunday long run under 90 mins 

Tuesday 6pm warmed up and ready to go on the track (earlier start due to football! 4 min tempo to get the legs ready and HR up. 2 sets of 6 x 400m off 75 secs    with acceleration from 300m (so pacing is vital.) jog lap inbetween sets.  Saturday i54: 9.30am 8-10 mile fartlek. Various paces and efforts on each mile between mile 2-8 so miles 1-2 warm up including strides 9-10 cool down. 

Tuesday Aldersley track 6.50pm warmed up 4 mins tempo - get the legs going and strides. I’m not around so if there’s anyone that can time that would be ace.  8-10 (depending on fitness) x 600m at 5k pace off 75 secs  Saturday: handicap - first runner goes off at 9am - I’ll put out the race list Thursday evening - all and everyone welcome from any group / club just need to send me their last 5k time.

  Hi all don’t forget to register a time with me for the handicap 22nd June 9am onwards. If you want to come for breakfast afterwards please let TC know. Tuesday track: warmed up for 6.50pm 2 sets of 7 x 400m off 75 secs rec with 5 mins jog between sets. Just below 5k pace. Saturday 10am i54 7-10 mile fartlek inc warm up. Choose the distance based on fitness. Throw a few climbs in too. In every mile get 90 secs, 45 secs and 30 sec efforts in when you can. You’ll break into natural groups to work together and don’t be over concerned about exact times. 

Been some great turn outs on Tuesdays people - really good to see. Please try and make the Saturdays as we need to keep the group together and get the best out of group work. Slight change of emphasis with Tuesdays about speed work and an emphasis on 5k. Saturdays will for a few weeks about increasing your speed endurance with a mixture of longer tempos and fartkek. Don't bottle these runs - get your arse to them!!!!  Don’t forget to send me a 5k time for my birthday Handicap which is on Saturday 22nd. 4th June: Tuesday warmed up and ready to go 6.50pm Aldersley Stadium Track  6 mins tempo followed by 10 x 500m off 75 secs recovery. 8th June: Saturday: 10am Cupcake lane 8 miles 4 out tempo 4 back quicker. Some of you can cut this down a bit depending on fitness.