RENEGADES Training Page

Last orders before Christmas people : get you kit orders in. Let me know what you want.  This week a lot of us are racing over the weekend, so we’ll be getting some shorter speed work in on Tuesday to give you an easier week and help you race well. The following weeks will then consist of Tuesday road sessions and Saturdays that mix cross-country work with some road reps. Saturday was a huge success with TRX x Andy Bentley, and it was great to see the positivity. It was also good to see people who are usually rivals in races putting in a shift together and realising how much you can get out of working with others. Training with different people is one of the best ways to build confidence and lift your mojo when motivation dips. It can also break down the myth that certain runners are unbeatable. With that in mind, we’ll be looking to work with other coaches and clubs over the next 12 months. A massive well done to Derrick who ran a low-17 5k at the Battersea 5k this weekend ...

Fantastic week of running, everyone. A massive well done to all of you who did the Midland 7. Mental. Special mention to Jonny Morris, who took a very well-earned silver behind the amazingly talented Alastair Watson of Notts. We’ve got a speed session this Tuesday to tease out your fitness, then a TRX x Andy Bentley collaboration on Saturday over at Compton Park. It would be great to see as many of you there as possible. Tuesday – 6.50pm, warmed up and ready to go, Wightwick Road (Park at Odd Fellows and jog up please) 12–16 x 400m, off 75 seconds recovery. Short break, then 8 x 20 second hill sprints. https://www.mapmyrun.com/routes/view/6655613611/ Saturday – warmed up and ready to go, Compton Park 5 minute tempo, followed by 2 x 12 minutes continuous hills with 3 minutes between sets. Finished with 6 x 15 second hill sprints.

Huge well done to everyone who represented their clubs in the cross country races this weekend. Leamington Spa was a tough one, but there were some brilliant performances. From a Wolves perspective, Jonny Morris was outstanding — top 20 in a loaded field. Great to see strong debuts from Joe and Serge too, a real baptism of fire. Great to see Tom Pryor back on the grass after a strong track season, and a very strong run by Tom Isherwood. I imagine the legs felt it on the Sunday run. A strong run by Dylan for Tipton as well, who’s been moving higher up the field this year. Fair play to Alex Blair, who has recently stepped up the miles and still turned out on sore legs. But honestly, anyone who puts their club first and shows up for these races deserves recognition. Well done all. Big shout out to Jon Hart, who won team gold for England at this week’s international. Exceptionally impressive given he’s been carrying an injury. This week’s training: Tuesday Warmed up and ready to go for 6.5...

Well, it’s officially the start of the cross-country season this weekend! Both the women and the men are racing together at Leamington. You’ve all put an enormous amount of effort into your training, so go out there and do your clubs proud. For those not racing cross-country, I’ve included a session below. I’m working this weekend, so you’ll need to run it by yourselves. On a personal note, the last few weeks have been brilliant. It’s been fun, enjoyable, and really rewarding to see so much progress. From a coach’s point of view, it’s wonderful to see this group grow. Thank you  This week’s training: Tuesday: meet warmed up and ready to go at 6:50pm, Sabrina Road (please park at The Odd Fellows). • 8 mins tempo (¾ pace, about 75% HR) • Followed by 10 x 500m off 75 secs recovery • 1st and last 500m nice and relaxed, middle 8 a little more intense. • Those racing this weekend or on marathon schedules: run all efforts at ¾ pace. • Everyone else: aim for your current 5k pace. Saturday:...

Follow Us On Instagram Great few weeks of training! Tuesdays have been amazing with such a great atmosphere. It’s brilliant to see Wolves, Tipton, BRC and Tettenhall RC all coming together to support one another. I love that the rivalry will soon resume when we race each other, but for now, seeing this group grow week by week is fantastic. No egos - No Heroes - No drama - Just Training x  You’ve now got a solid block of fast sessions and some tough off-road cross-country work in the bag. This week we’ll start introducing hill work at Compton. Please take care with your hamstrings and knees, as with hills it’s all about control. It might sound daft, but relaxing is key, probably more important here than in any other kind of running. Use your arms, keep your shoulders loose, head up and drive the knees. On the way down, practise letting go – your arms are for balance. If you’re jarring your knees on the descent, you’re not only running slower but also putting too much strain on your ...