RENEGADES Training Page

Week Starting 21st October - 3 weeks up to Brum League and and Womens Mid League. Tuesday: Warmed up and ready to go Cranmere Avenue 8 x half a mile off 90 secs recovery. Thursday: 6.50pm warmed up and ready to go: Fordhouses CC 3 x i54 with middle lap at tempo.  Saturday:  warmed up and ready to go 9.30am Compton Park 5 min tempo then 2 x 12 mins continuous hills  Week Starting 28th October  Tuesday: Warmed up and ready to go 6.50pm warmed up and ready to go Mitre Pub Lower Tettenhall - 25 mins continuous hills.  Thursday:  Club run from stadium 6.50pm Turkey Trot route with 2 mile tempo between miles 2-4 Saturday: Warmed up and ready to go 9.30am Compton park 5 x 1200m off 90 secs followed by hill work (grass session).  Week beginning 4th November  Tuesday: warmed up and ready to go 6.50pm Knights Avenue 8 x 700m with hills.  Thu: 6.50pm Easy group run from The Firs - 5 miles some strides (proposing a group meal afterwards - Curry).  S...

  Tuesday: Warmed up and ready for 6.50pm: Sabrina Avenue 4 sets of 1k then 500m alternating between 10k and 5k pace off 75 secs. Thursday: Track Aldersley (I’ll move this if it’s icy) warmed up and ready to go 6.50pm: 5 min tempo 5 x 200m off 1 min at a tad over 5k pace to get the legs fresh for Saturday.  Afterwards old like 15 -20 mins in Costa to talk through transition from Track to the winter. possibly do that but online if you can’t make it.  Saturday XC relays 

Tuesday: Warmed up and ready to go 6.50pm Sabrina Avenue 10 x 500m off 75 secs rec. then 10 x 20 sec hill sprints across the road. Saturday: Parkrun of your choice. Remember wolves is the only measured distance around. Spot on 5k. Let’s see where you’re at. Those that want extra give yourselves 5 mins then do 6 x 1 mins off a min at 5k pace. If you haven’t already can you have a think if you can marshal at the forthcoming xc relays 19th October and let me know asap, Ta