TRX WOLVES AC RENEGADES Training Page

  For anyone doing Mid Cheshire I see this as an A race so Tuesday needs to be light and something that gets your legs going: Tuesday 27th August (I’m not here so if we can get some help timing etc.) 8-    10 x 300m off walk forward 100m go again. Do them at 3/4 pace - no quicker. Then an easy 25-30 min run on the roads.  Everyone else: 5 mins tempo  6 x 800m @ 5k pace off 75 secs  Saturday 31st Sept (I’m back): 9.50am warmed up and ready to go Compton Fields - 5 mins tempo followed by Mona Fartlek.  Tuesday 3rd Sept the Session will be the time trial at West Park. 6.50pm start. MVR course that starts at Southgate. Can I please ask that despite what you are training for, whatever you have on in life / work etc you attend this. It’s really important we do these things as a group and help each other out as a group - pull each other along as a group. We need to get as many men and women out for this and the actual relays. So talk people into it not out of...

Warmed up and ready to go 6.50pm aldersley stadium track: 5 mins tempo followed 20x 200m at around 5k pace off 45 secs recovery.  Saturday back to the stadium 9.30am warm up together on wolves cross country course. 6 min Pyramid session on the fields: 1,2,3,3,2,1,1,2,3 off one min recovery.  See you there kids 

Tuesday: warmed up and ready to go: Aldersley stadium on the track 5 mins tempo - start off comfortable and wind it up to a good pace. Strides and into session. 2 sets of 8 x 400m off 75 secs recovery. Jog lap in-between sets. Some of you will do 6-7 not 8. Let’s see how you go.   Saturday. Parkrun of your choice. Can you really go for it and post your time in the group chat. Followed by 6 x 1 min at 5k pace off 1 min float. Pick a good one. Walsall is short! 

Tuesday: 6.50pm warmed up and ready to go Sabrina Ave. Adding in a little more volume from here on in now. 12 x 500m with accelerations from 450m off 90 secs recovery. 1 and 12 tempo. Anyone stupid enough to be doing marathons can do an extra 10 mins tempo afterwards.  Update / change Saturday: Warmed up and ready to go 10am West Park, South Gate: 4 x 1 miles off 90 secs recovery. We’ll use the 800m lap x 2. Followed by 10 min tempo for HM and full marathoners.