RENEGADES Training Page

Hello people, hope you’re all good. It’s been a crazy week, but so positive that we’ve carried on training and just kept moving forward. I’ve been overwhelmed by the number of really lovely and encouraging messages – thank you. And as grown-ups, I don’t expect anyone to take sides. I just want to keep doing what we do. Here’s the plan for next week: Tuesday – 6:50pm, Sabrina Avenue (warmed up and ready to go): 10 x 500m off 75 seconds recovery. Reps 1 and 10 are at tempo pace. Thursday – Continuous tempo/threshold session: Warm-up, then: 5 mins tempo → 5 mins threshold → 5 mins tempo → cool down. Quick refresher: Threshold run: A sustained effort at the pace where your body starts to struggle to clear lactic acid — usually around your 1-hour race pace. Tempo run: A steady, hard run that feels comfortably tough but isn’t all-out — often similar to or slightly slower than threshold pace. Saturday – 9:30am, Aldersley Stadium Track (warmed up and ready): 5 x 1km at 5k race pace off 90 s...

Another good week of training in the bag, and great to have had a blast over i54 with a few of you this morning. We’ll keep these faster long runs in place from time to time. Some great performances too at the Sexy Series – well done all. Here’s this week’s training: Tuesday – Warmed up and ready to go, 6:50pm at Cranmere Avenue: Session: 8 x 800m off 75 secs recovery. Keep them at 5k pace. Rep 1 and 8 are controlled tempo – so 6 hard efforts in between. Thursday – Tempo run. Session: Extend the tempo this week to 12 minutes continuous effort. Saturday – Warmed up and ready to go, 9:30am at Compton Park: Session: 5 min tempo, followed by 2 x 12 min continuous hills. Sunday: 9.30am for a longer run. We’ll double back for anyone wanting 8 miles and then carry on for those that want further. 

Great work last week – I stalked a few of you on Strava and you definitely put a shift in! Congratulations to everyone who took part in the Masters track this season — I loved the team photos. It’s great to see the event getting the respect it deserves. And speaking of respect, huge well done to Greg and Sab for stepping into team manager roles and doing such a fantastic job, all while managing your own impressive racing schedules. This week, we’re continuing with speed work on Tuesday, tempo on Thursday, Grass session Saturday and the usual long run on Sunday. Tuesday: Warmed up and ready to go by 6.50pm at Aldersley Track • 5 mins tempo with a pick-up in the final minute • 12 x 400m broken into 3 sets of 4 • Run each rep at just under 5K pace • 90 secs recovery between reps • Jog a lap between each set These need to be faster than your 5K pace — the long recoveries are there so you can really push. Thursday: Organise your own groups – one continuous run: • 10 mins easy • ...

  Hello Group! We’ve had a number of really strong weeks of training, with a mix of tough sessions — from mile reps, 1Ks, and half-mile reps to Saturday’s fast mile efforts. There have been huge improvements and PBs along the way, thanks to your dedication and hard work. With that in mind — and the fact that we’re now halfway through the summer — this week’s focus is on pure speed. So, make sure you arrive early to sessions to warm up properly, get your spikes on, and come with your game face ready! A few shoutouts for some great racing over the past couple of weeks: • Jonny Morris took the lead from the gun in the first-ever Tettenhall 5K, stretching it with every stride to win in an incredible 15:20. • Niamh Young — who has made huge progress in her 5K time over recent months — ran a superb 21:04 in the same race. Now based in Shrewsbury, she continues to pull on the Wolves vest as second claim. Sub-20 is on the horizon! • Alex Kelly broke through the 17-minute barrier, clo...