RENEGADES Training Page

Well done to everyone who raced this weekend—some fantastic performances, including a silver M50 medal for our Chair, Dave Norman. Absolutely brilliant! We're heading into a period where an extra push in sessions can make all the difference—not just for those racing cross country but also for those preparing for spring marathons. The next two weeks are key for building strength and sharpening performance. Tuesday Be warmed up and ready to go for 6:50pm at Aldersley Stadium track. • Session: 4 minutes tempo • 4 sets: 1k at 5k pace, 75 seconds recovery, then 400m at 3k pace, with 75 seconds recovery between sets. Thursday Unless you have your own session planned: (as a continuous run) • 2 miles warm-up • 2 miles at 3/4 pace  • 2 miles cool-down Saturday (*WOLVES & BILSTON AC ONLY) This is our last chance to get out on the cross-country course at Aldersley. If we can warm up together, I’ll take you through the lap, highlighting the key parts of the terrain, which is a bi...

Tuesday,  warmed up and ready to go  6:50 pm, Aldersley Stadium Track Session:   5 min tempo / strides / 6 x 800m off 75 secs rest at 5k pace. Note for marathon runners: You can do 8 reps but at a slightly slower pace than usual. Keep it controlled and mindful of the days ahead. Thursday (Optional) You’re welcome to do your own session, but if you follow this, ensure it’s continuous with no elapsed time: 15 mins easy warm-up. 10 mins out (preferably on a flat surface) at ~75% effort. The goal: Turn back at the 10-minute mark and return in less than 10 minutes. 10–15 mins cool-down. NO STOPPING! Saturday, 9:30 am, Aldersley Stadium (Spikes on!) Cross-Country Session: Warm up thoroughly. 4 mins tempo followed by 12 x 400m approx off 75 secs recovery. This will include hills—both up and down. Afterward, we’ll do additional work on the short, sharp climb off the field onto the old railway track.

  Week starting 13th Jan Tuesday warmed up and ready to go: 6.50pm Sabrina Avenue.  3 x (500m at 3k 90 secs recovery 1000m at 5k) Anyone training for a marathon will do 4 sets  Thursday:  On your own or organise a group:    continuous run: 15 warm up 15 mins tempo 5 mins hard graft 15 mins cool down. Try and do this on your own. Build resilience and when you get in a race it’s great as you’ve got that extra support. But on these dark cold nights if you need some help I get it.  Saturday: Warmed up and ready to go 9.30am sharp: Aldersely Stadium (field where relays start) 5 min tempo. 1,2,3,3,2,1 all off a minute x 2.  I’ll be in touch with those I think should be doing track. 

Hi everyone, I hope you all had a great festive season. It’s been nice to see most of you, and it’s great to spot some of you back to running on Strava after a well-deserved break. To avoid confusion and ensure everyone gets the right kind of training, I’m making a few changes to the weekly schedule moving forward: Weekly Training Outline Tuesdays: Traditional winter training focused on endurance. This will include longer efforts, mixing in hills and distances of 400m to a mile [and occasionally for marathoners longer efforts of 2miles to 5k]. Thursdays: These will be short, snappy sessions to maintain speed without overstressing the body. Since I won’t be able to attend many Thursdays, you’ll need to arrange these among yourselves. A good format could be: • 2-mile warm-up with strides • A short quality session • 1–2 miles to cool down Avoid easy runs with long elapsed times unless it’s a planned recovery run. Do your best to work together on these sessions. Saturdays: The 9:30am...