RENEGADES Training Page

Well done to all those that got out and raced at the weekend.  Massive happy Birthday to Beth Tabor too.  Tuesday:  6.50pm warmed up and ready to go: 5 mins tempo followed by 4-5 (depending on fitness) 1200m off 90 secs recovery. From what i observed at the Shrewsbury running festival most of you paced it very well. However when it comes to track work your pacing and discipline is wild! Arrive on Tuesday having worked out a time for each 1200m. I want you to run them a fraction quicker than your last 5k race.  Saturday:  9.30am warmed up and ready to go Compton Park 5 mins tempo 10 x 2 mins off a min followed by hill efforts. 

Tuesday track at Aldersley – warmed up and ready to go 6.50pm SHARP! 5 mins tempo followed by strides… 10 x 500m off 75 secs recovery around 5k pace. Saturday: 9.30am warmed up and ready to go… Compton Park [top field next to canal] 4 mins tempo followed by mona Fartlek. Anyone doing a half or full marathon will do an extra 10 mins tempo on the old railway track.   

6.50pm warmed up and ready to go: track Aldersley. 4 mins tempo - (Stolen from Mr Nichols) 5km break up sesh.. 1km, 4 x 400, 1km, 4 x 200, 1km off 75 secs recovery.   Thursday: west park - Southgate 6.30pm ready to go into warm up MVR tempo for anyone that wants it. 2 mile warm up - MVR - 1-2 miles warm down   Saturday 9.30am warmed up and ready to go: Cranmere Avenue (coffee after Tettenhall Green so park there - maybe leave your car at the pool- and warm up to Cranmere). 6 x half a mile 3/4 pace followed by drills and 5 x 30 secs sprints.