RENEGADES Training Page

As I write this on Saturday, I’m thinking about our marathoners. I’d probably not be wrong if I said they were feeling nervous — maybe even sore and tired. Totally natural to be all of those things. It’s a strange old distance. It’s a hard block of training just to get yourself to the start line, and it's more than fair to say that it’s one of the hardest start lines to reach. So, my advice would be to set some goals. This isn’t my idea, by the way — Meb Keflezighi, in his brilliant book documenting his marathon training, says this is exactly what he used to do. Here’s what I think would make great goals: A: Win B: PB C: Race the whole thing D: Get round with some stops E: Just finish and get that medal F: Drop out and go again another day G: Drop out, don't go again — and use the wonderful base you’ve developed, combine it with some shorter sessions over the summer evenings, and aim to smash some 5K and 10K races. I guess what I’m getting at is: be kind to you...

Hello All, Firstly, thank you so much for your support with the Fordhouses 5K. Without you, we couldn’t host our races – so a BIG thank you! Massive good luck to everyone running the Manchester Marathon this weekend. I have the following people down: Darren, Luke, Jonny, Mark J and Carl. You’ve all trained so hard – now go out, enjoy it, and have a brilliant run! Share your race numbers with us so we can track your progress and cheer you on. Theres a new Insta now for all Wolves race news – give it a follow:  Click me! Sunday runs are going from strength to strength. If you’re not on Messenger: we meet at different spots around Wolves between 9am and 10am, depending on the plan. I usually do a loop for those wanting 8 miles, and others often carry on. Everyone’s welcome – we normally grab a coffee and cake afterwards too! Tuesday: Warm-up and ready to go by 6:50pm West Park, Devon Road Gate Session: 6 x 1K, off 90 seconds recovery Saturday: Parkrun of your choice, followed by 6 x 1...

  Well done to everyone that raced the relays a splendid turn out for both the A and the B team.   Don’t beat yourselves up if you didn’t match or better your time. Each leg is different and so many factors need to be taken in to account. And that bastard hill! If you’ve ran one or both you’ve done yourself and the club proud. And now you can go into the track and road season knowing there will not be a harder race in terms of courses.  Here’s this weeks training: Tuesday warmed up and ready to go at South Gate west park 6.50pm 4 x 1 mile (first mile tempo) then 3 at 5k race pace. Off 75 secs recovery. 5 mins jog then 6 x 1 min off a min float.  Saturday:  Warmed up and ready to go 9.30am Aldersely Stadium Track: 16 x 400m off 90 secs recover First 4 at OVER 5k pace then 12 at 5k pace. . Depending on age / fitness some of you will do 12 to 14.

Hi all, With the National Road Relays coming up this Saturday, and many of you racing elsewhere too, we're going to step off the track this week. I’ve already chatted to many of you one-on-one about marathon training, but I wanted to say a few things here for everyone… You’ve worked incredibly hard – and it’s all in the bag now. There’s not much more you can do in terms of volume. This phase is about fine-tuning. So, start cutting back the long runs and bring in some quality instead. A fast 5K or a sharper session will do wonders for your legs – and your head. Keep practicing marathon race pace. Drill it in until it feels natural. But don’t stress if you can’t always hit it perfectly. On race day, the buzz of the crowd and other runners will lift you. Trust that. This next phase is about adaptation – physically and mentally. Come to sessions, but do not blast them.   For those of you focusing on 5Ks and above Use the next few weeks to assess where you're at. Make small, smart t...