TRX WOLVES AC RENEGADES Training Page

  Week Starting 30th March Well done to all of you that pulled a vest on and ran for the club at the weekend. The relays are tough. They ain’t like any other road race. In fact if you saw that elevation profile in a race you wouldn’t enter! But it’s a great event and one where you’re measuring yourself against the very best around. Fantastic by all. So, spring is here now. The nights are lighter and track and road races are starting.  This week we’ll stick with the track on Tuesday and some work on grass for Saturday.  Marathoners build in more to these sessions and run the them slower.  Tuesday: warmed up and ready to go 6.50pm track Aldersely stadium. 5 mins tempo followed by 5 x 1k off 90 secs recovery all at 5k race pace or a tad below.  Thursday 10 warm up 12 tempo 10 warm down - done as continuous run. Saturday: Compton Park warmed up and ready to go 9.30am 16 x 1 min off a min float. Done to a whistle so all very welcome to come. Followed by 8 x 10 sec hi...

  Hello! Some fantastic training completed recently and some great racing to celebrate. Congratulations to Gary Worrall , who represented Worcestershire in the Inter-Counties Cross Country —a stacked field! Always great to earn a county senior vest . Alex Blair ran a PB at the Battersea Half Marathon across the full distance (77 minutes) and also smashed his 10K PB . He’s looking strong for his upcoming marathon—his training is really paying off. Big shoutout to Alex’s brother, Matt , who is absolutely smashing his running, too. We’ve got our eye on you, sir! Good genes. Tom Pryor also did himself proud at the Chester 10K , setting a fantastic PB of 37 minutes . The last couple of miles looked tough, but what a great winter he’s had! Excited to see what he can do on the track this season. Jonny Morris and Dan Turner also smashed their recent half marathons last weekend both running a superb 70 minutes. Well done lads.  The Spring Relays are coming up, and you all kn...

Hello From Portugal. Smug twat! So far we have had the crock 400m challenge and some classic -getting lost by Jon and Clarkey. Jons was probably the best though. Went out to run 12 miles and ended up on a loop he could find his way off and did 17 miles in the end. He was found with his feet in the hotel swimming pool cursing and using various swear words to describe the run and the golfers he encountered whilst trying to find his way home. Very funny, especially if you look at his run on Strava! I have had 4 breakfasts at every sitting and mainly been in the Spa. So this week is another mix of speed endurance on Tuesday and two types of hill work on Saturday.  This weeks training:  Tuesday (Aldersley Stadium Track, Warmed Up and ready to go 6:50 PM): 5-minute tempo run, increasing pace each minute. 6 sets of:  800m at 5K pace or slightly faster with 75-second recovery then 200m at 3K pace or faster.  3-minute standing or jogging recovery between sets. Saturday (Mitre...