RENEGADES Training Page

  Tuesday warmed up and read to go 6.50pm Aldersley Track:   5 min tempo with last min pick up.  4 sets of 1200m (@5k pace) 75 secs rec 400m (@3k pace). Jog lap between sets. This is a fairly big session so make sure you get that change of pace in. If the weather is good wear road racing shoes rather than spikes.  Saturday: Parkrun followed by 6 x 1 mins efforts off one min float efforts after. 

Great work this week people. I hear Tuesday was a good session. And the Saturdays are now going from strength to strength.  See you Tuesday. Please be on time if you can. We'll be off by 6.50pm x Tuesday: Warmed up and ready to go:   6.50pm Sabrina Avenue:   5 min tempo followed by   10 x 500m at a tad under 5k pace with 75 secs recovery   Saturday   Warmed up and ready to go at  : 9.30am   Aldersley Track session: 15 x 200m [a little under 5k pace] off 200m float - keeping a good pace for the float if you can but must have changed down a gear or two.

  Well done to all the lads involved in getting promotion as champions at the week - superb season and effort. Kudos to Dave too and managing you all! An amazing end to the season too for the ladies who’ve done superb to get their team back on track. Big respect for Sab who has worked tirelessly to make this happen.   So moving on and into the spring (nearly) we’ll still be doing longer reps on Tuesdays, tempos on Thursdays and shorter work on Saturdays. As we’ve all battered ourselves on that course last Saturday a slight contradiction to that just for this week! Tuesday warmed up and ready to go for 6.50pm. I’ve had a few complaints that we don’t start on time so please be ready for 6.50pm sharp. 5 min tempo to get yourselves going and strides. Then a track session to get the legs and heart pumping! 3-5k pace depending on where you are at.  2 sets of 6x300m with a walk 100m recovery back to start. Jog a lap inbetween sets.  Marathoners 10 mins tempo to get more vol...

This week is crucial—it’s our final chance to secure promotion in the Brum League, and we have the advantage of doing it on home turf. It is also the final Womens Midland league race and you have done so well this year. Certainly turned that team around.  With that in mind, Tuesday’s session will focus on endurance, giving you enough time to recover before Saturday. Here’s how I’d structure the week: Tuesday – Meet at Sabrina Avenue, warmed up and ready to go for 6:50 pm. • Main session: 5-minute tempo • 6 x 1K at 5K pace, with 90 seconds recovery • For marathon runners: A 10-minute light tempo (around 1 min slower than marathon pace) Wednesday – Midweek long run, 8-10 miles, with a pick-up in the final mile. [Last day to double for this week - you need to be fresh for Saturday]. Thursday – Easy 6 miles with strides. Friday – Rest or an easy 25-30 minute run. Saturday – 1.5 to 2 miles easy around 10 am. Then, the big one!  The good thing about racing on a Satur...