Week Starting 2nd February [TRX WOLVES AC FIRST OFFICIAL WEEK!]

Hello everyone – new week, new club.

TRX Wolves AC is now official.

To make sure we are properly insured and operating safely as part of England Athletics, everyone who trains with us needs to be a member of the club. For most people, this will mean joining us as either a Second Claim or Social member, unless you are moving to us from another club as First Claim.
If you are staying with your existing club, or simply want to train with us, please join TRX Wolves AC as Second Claim or Social. If possible, it would really help us if you could do this before Tuesday’s session. We won’t be taking payment for a week or so.
Second Claim or Social membership costs £10 and runs until 31 March 2027, so it covers well over a year.

Signing up takes around five minutes via our website:
www.trxwolvesac.com

Thank you to everyone who has already signed up – it’s genuinely appreciated.

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What you get as a TRX Wolves member

• Access to our blog with regular training and session updates
• Support and advice during sessions
• The chance to train with other people in meaningful, well-structured sessions
• Training based on proven methods, experience, and science
• Sessions designed to develop aerobic capacity, threshold, and efficiency
• 1–1 feedback during sessions when needed
• Everything is coached, adaptable, and built around individuals, not egos.

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What you won’t get

• No forced races
• No “hero sessions” or eyeballs-out workouts
• No being left behind or made to feel uncomfortable
• No one-size-fits-all training
• No social-media-inspired nonsense or untested elite-only sessions
• You won’t be pushed into doing things that don’t benefit you personally.

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Sessions are controlled and purposeful. If we think you need to do less, we’ll tell you. If we think you could safely try a little more, we’ll suggest it. And if you don’t want to, that’s always respected.

Everyone matters, and everyone counts.

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Tuesday
Please be warmed up and ready to go for 6:50pm.
We’ll be using our new mile rep course (side of the i54 - JLR). It’s a solid session, but very manageable if run correctly.
Session:
Marathon runners:
3 × 2 miles with 90 seconds recovery
Everyone else (5k–Half Marathon runners):
3–5 × 1 mile with 90 seconds recovery
If you’re unsure which option is right for you, please message me directly.

Effort guidance:
Comfortably hard, controlled, not a race.
Lower end of threshold. Run by feel first, numbers second.

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Saturday – Birmingham League weekend
Racers:
Good luck and enjoy it.
Marathon runners (not racing):
Easy miles in the morning. Keep it relaxed.

Non-racers:
Please be warmed up and ready to go at 9:30am on Sabrina Road.
Session – Tempo
15–20 mins easy warm-up
3 × 8 mins at tempo pace
2 mins easy jog recovery
Easy cool-down
Tempo pace = comfortably hard, controlled, just under threshold. Not a race.

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Context to efforts:

Heart-rate context (for Tuesday & Saturday)

Heart rate is a guide, not a target. For most of these sessions we are working in the lower end of threshold or strong aerobic.

As a rough guide:

• If your max HR is around 190, expect to sit roughly 165–170 bpm
• If your max HR is around 180, expect roughly 155–160 bpm
• If your max HR is around 170, expect roughly 145–150 bpm

These are not hard rules. Heart rate will vary on the day.

Things that can push HR higher than normal:

• Fatigue
• Stress from work or life
• Poor sleep
• Weather
• Excitement of the session
• Dehydration

Because of this, run by feel first, numbers second.

If the effort feels controlled and sustainable but purposeful, you’re in the right place even if the number is slightly higher or lower than usual.

If in doubt:

Start a touch easier and let the effort build naturally.

Any questions, just shout. x