RENEGADES Training Page

  Tuesday warmed up and ready to go 2pm West Park (meet at the bandstand) 1 mile tempo followed by a double Pyramid to the whistle (30, 45, 60, 90, 60, 45, 30) off 45 secs x 2. We’ll use the path not grass. This is anaerobic session to get the speed back but it’s not flat out. Needs to be in control due to the short recovery.  Saturday: if you’re not doing the county cross then consider a double parkrun to compliment Tuesdays session. First one fast second one tempo - approx 90 secs to 2 mins slower.

  Well done to the women and men that pulled on the club vest for the latest cross country race. You’ve don’t the club proud.   Week starting 2nd  December 2024 Tuesday warmed up and ready to go 6.50pm Cranmere Avenue 8 x 800m of 60 secs. First and last tempo.  Thursday: ready to go 6.50pm Aldersley Stadium Turkey Trot route with 2 mile tempo from mile two to mile four. Saturday for those not on the piss! Parkrun (of your choice). Followed by a short recovery then 6 x 1 min. Week starting 9th December  Tuesday warmed up and ready to go Sabrina Avenue 10 x 500m off 60 Secs first and last tempo.  Thursday 6.50pm Tettenhall Pool. Loop around Tettenhall including Cranmere for a tempo and then back to the pool.  Saturday warmed up and ready to go Compton Park 10am 2 x 12 min hill efforts. Followed 6 min tempo and strides. Week starting 16th December  Tuesday warmed up and ready to go 6.50pm 20 mins continuous High Meadows followed by 8 x 30 secs sprint...