RENEGADES Training Page

 Hello all, Well done to everyone who raced over the last week—some incredible results! The Masters League saw another great turnout and some excellent performances. Same in the Sexy Series, where a huge number of Wolves runners took over the race. Mid Cheshire once again proved to be a fast course. Mr Hart, unfortunately, had to drop out after being in the lead pack up to 3k with a dodgy hamstring. Superb run from Luke Maskew, who’s now joined the sub-16 gang. Tom Pryor smashed his PB with a 17:10. Strong runs too from Ashley, Derrick, and Garry. Big well done to Alex Blair, Matt, and the Blarite runners for taking on Edinburgh—I hear the conditions were very tough. Right then, I’m away celebrating my wife Lynsey’s birthday until Tuesday 3rd June. So here’s what I think you need and what you should do: Tuesday – Science Park, warmed up and ready to go by 6.50pm: 3 x 1 mile – fast but controlled, off 75 seconds recovery Followed by 5 x 1 minute off 1 min rec at 5K pace Saturday: Pa...

Huge well done to you all for turning out for the Shrewsbury 5K races — so many top performances. One that stands out for me is Jon Hart — the man with the Big Heart. Congratulations, sir, on your England Masters debut — in a tough age group too. None of this pay-as-you-go British Masters stuff — this was a race Jon had to qualify for and earn selection. You did yourself and the club proud, sir. Huge well done as well to those who repped the club at the Midland Track and Field League. Some incredible racing by Tom and Gary — big shout out to them too for looking after Serge on his senior debut. Also, a great run by Adam Soley, capturing a second-place finish behind the great Lee Graton in the tough off-road Cannock Chase Half Marathon. With lots of people racing at the weekend and many going again on Friday evening, tomorrow’s session will be a recovery/sharpener — and it’ll be on grass. The track is far too hard for a session straight after a race and just before another. The grass at...

Another bumper week of racing – and some outstanding performances along the way. First things first: Happy Birthday to the absolute star Paul Clarke. 50 years old - new age cat for you lad x Too many to list in full, but here are a few standouts: Big shout out to Joe  Marples, who I believe has now raced three times for Wolves & Bilston AC, chasing down the legend that is Paul Rogers – which, speaking from experience, is no easy task. The man is tough as nails. Tom “ Tom” Pryor kicked off his season with a blistering 800m opener in 2: 02, bagging a Staffordshire County silver. On track for a 1: 5X this summer! Andy Horton ran a fantastic 3: 08 marathon in Prague. Dan Turner smashed out a 2: 37 in Copenhagen in his first elite international marathon – a seriously tough race. A week ago, Steve Newman clocked a storming 1: 19 and Derek ran 1: 20 at the Great Birmingham Run. And of course, who could forget the Dad’s Army turnout at the Masters League in Telford – ...

Well done this week to the old farts who got out on Wednesday evening for the Vets League — superbly managed by Greg and Sabrina. Lots of brilliant performances and a fantastic atmosphere. It’s a brilliant league and a great night out. We then headed to the British Masters Road Relays, which turned into another excellent afternoon. This age-group stuff is no walk in the park — the quality is seriously high, and it’s well worth pulling a vest on for. Huge congratulations to Jon Hart on his England Masters call-up — a massive achievement to qualify in such a fiercely competitive age group. He’ll be pulling on the England vest and making his international debut at the Shrewsbury 5K. Lots of you are racing shorter distances over the next few weeks, so this week’s training reflects that: Tuesday (6:50 PM start, warmed up and ready): 5-minute tempo 2 sets of 6 x 300m, with 100m jog forward recovery Jog a lap between sets Saturday (9:30 AM at Compton Park, warmed up and rea...