RENEGADES Training Page

  A HUGE thank you for making the Tettenhall 5k a MASSIVE success. It was so good to see you either marshalling or running. Thank you for that.   Here’s our training plan for this week: Tuesday: Warmed up and Ready to go: 6.50pm Cafe West Park - 6 x half mile off 75 secs recovery. Around 5k pace. 5 min jog followed by 10 x 15 sec hill repeats. Saturday:  Warmed up and ready to go 9.30am track strides followed by 3 x 1 mile fast off 3 mins recovery between each mile.  Sunday run 9.30am Tettenhall Paddling Pool (if it’s a hot one we’ll run in it) 

Hello People, Tuesday Meet warmed up and ready to go at 6.50pm at St Regis School for: 5 x 1km off 75 seconds recovery Course: MapMyRun Route You may want to park at Tettenhall Pool and jog down as a warm-up. Postcode: Regis Rd, Wolverhampton, WV6 8XG Thursday Tettenhall 5K – A huge thank you to everyone who has offered to marshal. I really appreciate your help – and of course, thank you to those running too. Entry numbers are looking great. I want to keep it small this year and we’re heading towards 100, which is ideal. If you're marshalling, you might want to run the course as a tempo beforehand? Saturday Meet warmed up and ready to go for 9.30am at Aldersley Stadium Session: 16 x 400m at 5K–10K pace , off 90 seconds recovery Depending on fitness, aim for 12–16 reps. Unfortunately, I’m working so won’t be there.

Tuesday Time: 6:50pm Location: Sabrina Avenue • Warm-up • Main set: 10 × 500m at 5K pace, with 75 seconds recovery between reps • Jog lap recovery • Finisher: 5 × 100m strides Saturday Time: 9:30am Location: Aldersley Stadium (Track) • Warm-up • Main set: 25 × 200m SO this is 25 200m altogher that is split up into: • 200m rep slightly under 5K pace • 200m float recovery at around half marathon pace - so its a continious run. Just over 5k in total. • Finisher: 50m strides

Sessions for this week Tuesday: warmed up and ready to go 6.50pm 4 min tempo followed by: 6 x 800m off 75 secs practicing just below 5k pace. Followed by 4 x 200m pts ting pick up. Saturday warmed up and ready to go 9.30am Compton Park 5 x 1200m off 75 secs followed by 8 x 30 secs

Brit abroad! Hello from Malaga! Well, we’ve made it to the summer already! I hope this week’s training has gone well. I’m back from Tuesday, and we’ll be moving into a new phase of training. Tuesdays will now focus on shorter, faster efforts. Anyone wanting more volume can add in tempos before and after. Thursday will be a tempo run — no elapsed time! Saturday will be more endurance-based. Sometimes we’ll be on the track, but most of the time it will be off. There will also be some hill work on Saturdays. On Sundays, we’ll continue to meet somewhere and run together. For those who have done marathons — successfully or not — you can now turn those cold winter miles into great races. I’d really like it if you would keep turning out for the club in all events. Obviously, there are the relays later in the summer, but there are also track leagues for masters and seniors. Please consider running in these, as they are an excellent way of getting some speed into those legs. Now is also the bes...