TRX WOLVES AC RENEGADES Training Page

Well done all for another great week of training. Some tough sessions in the bag — and our first cross-country training session successfully completed too. A big shout-out to everyone who took part in the Wolves Coleman Mile this week as well. A fantastic debut from Joe Marples, and it was superb to see Lucy Calrow back on the track with the club. Young James Neilson ran an excellent race, holding off the likes of our own Alex Blair, who is getting quicker by the day. James won the overall men’s event in a brilliant time of 4:36.3, which isn’t far off the record. Other regular members of our group who put in great mile performances were Jay Patel, Paul Rogers, and the very speedy Paul Dean, who finished 3rd overall. And a personal shout-out to my favourite child — [only joking!] Serge — who took the win in his race. Also in that race was Megan White, who won the overall ladies’ category. A big shout-out to Jon Hart too, who finished 2nd in his age group and 10th overall in the England ...

Well done to everyone who ran the relays, and to those who didn’t race but still went out and smashed a Parkrun. A special mention to Joe Marples for making his relays debut – job done! As we move into the back end of September and start looking ahead to the cross-country races, we’ll keep Tuesdays on the road and Saturdays for cross-country work. Tuesday – Warmed up and ready to go for 6:50pm at High Meadows: 20 minutes of continuous hills, followed by 6 × 30-second efforts. Thursday – Coleman Mile, or alternatively an easy hour with 15 minutes at tempo. Saturday – Warmed up and ready to go for 9:50am at Compton: 3 minutes tempo, followed by 4 × 1 mile off 90 seconds recovery, across the fields. Don’t forget your cross-country spikes! Sunday – Cupcake run, 9:30am start.

Another great week of training in the bag – and a tough one at that. Well done, all. A huge congratulations to Jon Hart, who hit the London Marathon Championship qualifying time at the Cheshire Half. You could bet your house on Jon achieving anything he sets out to do. And now autumn officially begins with the relays at Sutton Park. I say it every year: it’s horrible, it’s tough, and it’s brilliant! Once you’ve raced the Midlands and the English relays, your winter is set up nicely. With this in mind, please read Tuesday’s session carefully so you can get the most out of it for the relays. If you’re not racing, there’s a bit extra for you to do. A very special mention to Steve Newman – huge congratulations on your marriage! Hope you had a wonderful day and enjoy your honeymoon, mate. Tuesday – Warmed up and ready to go at 6.50pm, Sabrina Road. We’ve had a little negative feedback from one resident, so please stay mindful and calm if they come out again. On the flip side, we’ve also ha...

Well done to all of you that took part in the masters league and helped Wolves win the over all competition. What a fantastic achievement. Great run by TC at the great north run this weekend. Huge congratulations to Sutton Park 10k winner  Cheyenne Morton. I think there’s loads more to come from you too. Watch this space.  So moving into this week: Tuesday: 6.50pm warmed up and ready to go: West Park / Devon Road entrance. 4 x 1km off 75 secs recovery then 5 mins recovery followed by 4 x 400m off 75 secs.  Saturday warmed up and ready to go 9.50am Aldersley Stadium Track pyramid session. Pyramid Session Warm-up • 15–20 min easy jog • 3 mins tempo running • 4 × 80m strides at 5k pace building to quicker Main Set • 200m fast — 1 min standing recovery • 400m @ 5k pace — 1 min standing recovery • 600m @ 5k pace — 1 min standing recovery • 800m @ 5k pace — 1 min standing recovery • 600m @ 5k pace — 1 min standing recovery • 400m @ 5k pace — ...