Week Starting 11th August

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Hello everyone,

Well done again on another great weekend of training – the improvements are really showing.

It’s time to start thinking about upcoming races like Mid Cheshire, Ellerdine, and the relays. Even though I’ve left Wolves, I’d still encourage you to support your clubs and run a relay leg if you can. Before long, the Cross Country season will kick off at Wolves Stadium with the Midland Cross Country Relays. Think ahead now about which races you want to do in late summer and early winter.

And of course, for the men – you’ve earned your right to go and smash the First Division in the Birmingham League. Get out there and show them what you can do!

For those talking about marathon training – start increasing your weekly volume gradually, especially Wednesdays and Sundays. Don’t jump into high mileage too fast. And remember: not every session needs to be an all-out effort. For a marathon, focus on building a strong engine and practicing running long at marathon pace.

One of the best things over the last couple of weeks has been seeing runners from all the local clubs training together and getting exactly what they need from the sessions – long may that continue.

A personal note:

Thank you all for your support this past month – it’s meant a lot. Leaving Wolves wasn’t an easy choice after the great years we’ve had, but some recent responses (and silences from those who supposedly had the opportunity to right the wrongs) confirmed it was the right decision. Four weeks on, my advice is still the same – carry on as if nothing’s changed, and you’ve done that brilliantly.

What’s next:

A few close friends and I are setting up a new club. We’ve already started the process with England Athletics and will launch soon. Training will stay the same and open to everyone, no matter which club you belong to. You can join the new club as first claim, second claim, or train with us [and stay at your existing club] under the training group name Renegades (your fault – you picked the name!).

But if you want to be part of something really exciting as a runner, coach or volunteer– with more say in how the club is run, better communication, and a modern, open ethos – then have a think about joining TRX.

Our overarching aim is to:

• Be an inclusive club that welcomes runners of all abilities, ages, and backgrounds.
• Provide structured training in track, road, and cross country, alongside social running.
• Encourage athlete development through coaching support, competition opportunities, and clear progression pathways.
• Promote good governance, transparency, and clear communication with members.
• Support participation in local, regional, and national competitions, while building a strong team identity.
• Organise and host well-run, safe, and enjoyable races for the wider community.
• Foster a friendly, supportive environment that values fun and camaraderie alongside performance.

The club will be called TRX: Track Road Cross. You can run for us in cross country leagues, relays, parkruns, or any races you like – or just train.

As many of you know, I head up a Fashion Degree course at Birmingham City University, so I’ll be using my contacts there to create a really strong kit range for the club. The first items will be Renegade Autumn/Winter training tops and other cold-weather gear, followed by the launch of a new TRX racing vest. Branding and samples are already underway.

I’ll also continue developing the race series I started at Wolves – now completely independent of Wolves – with new events and venues.

This Week’s Training:

Tuesday – 6:50 pm, High Meadows

Warm up and be ready to go.

Hill endurance: 20 mins continuous.

Short break, then 6 × 30 sec sprints.

Thursday

Warm up, then complete as one continuous run:

4 mins tempo

4 mins threshold

4 mins tempo

Cool down.

Saturday – 9:50 am, Aldersley Stadium Track

Warmed up and be ready to go.

5 × 1 km at just under 5 k pace, 75 sec recovery.

Then 4 × 400 m quicker than 5 k pace, 1 min recovery.

Sunday – 9:30 am, Fordhouses Cricket Club

Long run to Penkridge and back.

Plenty of points to turn back for those wanting a shorter run.