RENEGADES Training Page

Well done to everyone who raced this week. There were some amazing performances across the board — some of you smashed PBs, while others made strong comebacks and laid down markers that show this winter is going to be a really exciting one. More importantly, it’s been a great chance to step back, review performances, and look at where we are as a group. With that in mind, here are some thoughts on how we move forward into the autumn… For years runners were told that “lactic acid” was the reason for the burn and why you slowed down. We now know that isn’t true. Your body doesn’t make lactic acid — it makes lactate, which is actually a valuable fuel. The real issue is the H+ ions that build up alongside it, lowering pH and creating that heavy feeling. Training around your lactate threshold teaches your body to use lactate more efficiently, clear it better, and tolerate more of it before slowing down. This explains something many of us have seen for years: people who smash brilliant tra...

Hello people, This week is a busy one for racing. The key to racing well is not to taper too much, but to keep the legs and mind ticking over with some decent runs. But — and it’s a big but — you don’t need a hard Tuesday session. What you need is a Tuesday turnover. If you’re racing on Friday or at the weekend, a heavy Tuesday session is pointless. It only drains energy, physically and mentally. What I recommend instead: A controlled mile tempo to settle in. Then a short, sharp set of 6 × 400m efforts at race pace, with 90 secs jog forward between each. Over the years I’ve seen runners smash a big Tuesday session just days before a race — often out of insecurity, inexperience, or because a coach wants to stay “relevant.” In reality, what you do on Tuesday will not improve fitness for Friday. It will only hinder your race. So get it right. Since most of us are racing Wednesday and Friday, I’m also proposing a longer block of efforts on Saturday to balance the week. ...

  5K Prep Week Plan There are about two weeks until you start racing 5ks. This week is about sharpening leg speed, getting used to race rhythm, and building confidence without overcooking it. At this stage it’s all about efficiency, rhythm, and specificity — not heavy volume. Tuesday – Warmed up and ready to go: 6.50pm Aldersley Stadium Track I won’t be there this week, so please organise yourselves into groups and time each other. Stick to the structure below. Warm-up 15 min easy jog 4 × 80m strides Session 1 mile tempo run (controlled, around 10k effort) Recovery: 2–3 min easy jog 6 × 300m (strong but smooth effort) Recovery: jog forward 100m Walk one lap of the outside of the track 6 × 200m (fast but relaxed, around mile effort) Recovery: 200m jog 4 × 100m strides on the straight Walk back recovery Cool-down 10 min easy jog + stretch Thursday – Threshold Run (Total = 5 miles) Warm-up: 15 min easy jog (about 2 miles) Main Set: 1...