Week starting 29th June

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 What a crazy week it’s been in terms of the heat and running. The thing is, you still got out there and got the job done. Hopefully we won’t have too many weeks like that, but there are some hot days coming up, so we’ll keep an eye on things and adapt the training when necessary. Well done to all of you for getting what you could out of this week.


Wednesday 1st July is not only the Fast Sexarathon race, it’s also officially TRX Wolves’ half-year birthday! We’re six months old. We’ve grown into an amazing club in such a short space of time. Please do send me any thoughts and stories from your personal TRX Wolves journey so far, as we’ll be sharing them on our social media to celebrate.


Ian Mansell won the Chasewater Snickerthon 10K – well done, Ian. Rob Cartwright was first home for TRX Wolves at the Penkridge 10K, with Thomas Rowley not too far behind and Paul Dean (second claim) also right up there. It looks like that race is really developing well, with a big field and plenty of quality. Well done, everyone.


Onto this week’s training


Firstly, a big thank you to Alex Kelly for looking after everyone in my absence. It’s hugely appreciated, and it’s great to have people within the club who are always willing to step up and help out. It really sums up what TRX Wolves is all about.


Tuesday warmed up and ready to go: 6:50pm Cranmere Avenue


  • 5-minute tempo run to get the body working.
  • 6 x half miles off 75 secs recovery 
  • 6 x 30 secs off 45 jog forward 


Saturday – Aldersley Stadium Track (9:30am, warmed up and ready to go)


  • Mobility and drills
  • 4–6 × 80m strides
  • 5-minute tempo


Main Set


1600m


  • Settle into race rhythm.
  • Stay controlled – don’t chase the splits.
  • Build each lap so the overall effort averages around 5k race pace.


90 seconds standing recovery


1200m


  • Hold the same effort.
  • Stay relaxed, run tall, ease the bends and work the straights.


90 seconds standing recovery


800m


  • Commit to race effort.
  • Focus on posture and relaxed shoulders.


90 seconds standing recovery


400m


  • Strong but controlled.
  • Imagine it’s the final lap of your 5k.


90 seconds standing recovery


4 × 200m


  • Faster than race pace.
  • 200m float jog between each rep.


2 x 100m 


Effort fast like a sprint finish recovery jog back to start 

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