Week beginning 16th February

-

Hello all, hope you are all doing well.

This week we are continuing with some hill efforts on Tuesday to build strength and speed. On Saturday, we have longer efforts that will suit everyone.

If you are unsure about the sessions or need any extra support, give me a shout.

Tuesday

Warmed up and ready to go at 6.50pm

Lower Green:

Continuing with hills for the next few weeks. Lower Green / Mitre continuous hills – 25 minutes:

https://www.mapmyrun.com/routes/view/6683119352/


Then 

Half marathoners: 1 lap tempo

Marathoners: 2 laps tempo

https://www.mapmyrun.com/routes/view/6683120438/


Saturday

Warmed up and ready to go at 9.30am

Sabrina Road:

3 x 10 minutes off 90 seconds

1st 10 minutes – Tempo (Half / Full Marathon pace)

2nd 10 minutes – Threshold (10k pace)

3rd 10 minutes – Tempo (Half / Full Marathon pace)

Finish with:

6 x 20 seconds strides off 40 seconds jog


Sunday Recce of Stafford half Marathon. meet at Train station Stafford 9.30am

Comments

Post a Comment

Popular posts from this blog

Week Starting 29th September [3 weeks worth]

-
Image
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 ...
Read more

Week Starting 11th August

-
Image
Give us a follow on Instagram:  trx_renagade_running 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...
Read more

Week Starting 18th May

-
Image
 So this week a lot of you will be testing out your training. It’s the Phoenix Flyer 5K this Wednesday, where new member Hannah Corns makes her debut for TRX Wolves. Then it’s the Mid Cheshire 5K on Friday, which is usually streamed online, so keep an eye out for links. Good luck to everyone racing. This week’s racing news: Ian Mansell continues to race himself fit with a strong run at Knowle 10K, finishing 4th in 35:19. Tom Pryor paced his mate around the Chester Half. Jack Burns ran the Market Harborough Half. Danni Braine represented her second claim club across multiple events after completing the track session yesterday morning. During the week she also competed in the Midlands Masters Track and Field League in the 800m and 200m, set a PB in the javelin, and competed in the long jump – brilliant effort. Last week we missed Rob Cartwright off the results who also ran a very strong 38 mins at Market Drayton.  Our second claim athletes were also out competing for their clubs...
Read more