RENEGADES Training Page

Well done everyone over the last few weeks! It’s been great to see the progress you’re all making. It’s going to be much darker now, so please wear something bright for the evening sessions. And try to join us for a bit of off-road work on Saturdays - it’ll really pay off for your road running. Big shout-out to Joe Marples, who smashed his half marathon PB at the Valencia Half this weekend! And although it’s got a daft name and is full of knobs, we have to say a huge well done to Judgey for his successful Hyrox. See, I can be nice. Well done, chap. Tuesday:   6.50 pm - warmed up and ready to go. WEAR BRIGHT KIT PLEASE. Regis School Session: 6 x 1k off 75 secs standing recovery (small lap of the Tettenhall 5k) Followed by 8 x 20 sec stride sprints. Park at Tettenhall Pool and warm up by running down. Saturday:   9.30 am - warmed up and ready to go. Fields opposite Burgy’s Café, Tettenhall Wood, WV6 8ET Session: Cross country / hill work - 5 min tempo followed by 2 x 12 min cont...

Proud day yesterday for me personally. It was amazing to see the fruits of your labour, from the seniors to the masters, all putting in excellent performances at the Midland XC Relays. Not running gave me the rare chance to get out on the course and watch you all perform so well. It was great to see you race that course properly. It was also interesting to see how other club runners struggled on sections that you handled brilliantly. I noticed how you changed cadence on the climbs and tackled the little rises with real intent. Reading through your Strava posts and a few of the chats after, some of you were frustrated with pacing, but anyone who’s raced cross country seriously will tell you that pacing goes out the window. You need to take the opposite approach to road or track racing. There’s no "pain-free" way to run XC — you get out strong and hang on! If you start slow, you’ll stay slow all the way. Your mile splits will always vary as the terrain changes — flat one minute...