and Phil Aiken - Women's Racing Group
December 2018 to February 2019
This set of sessions is designed to get you to Cross Country peak for the National on 23rd February.
They are tough to reflect the fact that Harewood will be a difficult course
If you are not competing at The National it might be advisable to spend the next 12 weeks training with another group.
Usual rules apply: Lights and reflective kit are a requirement in the winter.
Please use and ICE tag or keep an emergency contact with you when you run.
Please look out for each other and other park/street users.
|18th December||Base build 3||Warm up via Tamsin Trail to Ham Cross
5 mins (Ham Cross to Kingston Gate on trail) 
2-3 up Kingston Gate Hill on trail [jjog down, 1 min after final one]
2 x 5 mins (Kingston Gate to Ham Cross and back on Tamsin trail) 
2-3 times up Kingston Gate Hill [jog down, hold after final one to regroup]
5 mins (Kingston Gate to Ham Cross on road)
Cool down via Tamsin Trail to Clubhouse
Work in groups and take recoveries for those groups to avoid getting cold. Those at the front of the group do 3 * times hill each time.
|Dark Hill/Kingston Gate||Road|
The sessions below are not formal sessions but are examples of the training I will be doing over the Christmas Holidays. Informal groups available on the Whats App or give me an email and I will try and co-ordinate.
|25th December||Base Build 4||Long run parkrun sandwich minimum 12 miles including parkrun at Marathon Pace or quicker.||Crane Park||Henty Relay, Richmond Park||Off road|
|27th December||Strength through hills||3 * (2 hills of 4 mins length + 5 * 80metres hill sprints)||Windsor Great Park||Mixed|
|29th December||Speed endurance||AM parkrun flat out at Bedfont Lakes||Bedfont Lakes||Off road|
|1st January||Base Build 5||Long run parkrun sandwich + parkrun
minimum 15 miles (12 + 3).
Taking advantage of the parkrun double to do two
|TBC||Middlesex & Surrey County Champs||TBC|
Return to formal sessions
|8th Jan||Speed work||Long warm up to Riverside Drive via Hammon
and Dukes Avenue
3 * (5 * 90secs) [1mins/2mins between sets]
Cool down vis Cut Throat Alley and Ham House
|15th Jan||Speed work||Warm up via Richmond Gate to Sheen
10 * 2
minutes hard, 2 mins steady
|Half park loop from Sheen Roundabout to Robin Hood gate, Kingston Gate then to Ham gate||Bank of England Race, Richmond Park||Road|
|22nd Jan||Speed work||Warm up to top of Ham Gate Hill via Richmond
2 * (3 * 2 mins) + 2 * (3 * 1:30)
, [2 between sets]
|Out and back on road between Ham Cross and Richmond Gate||Southern Cross Country, Parliament Hill||Road|
|29th Jan||Speed endurance: Sprint Finish Development||Warm-up to Ham Cross via Tamsin Trail
Pyramid @ 10k effort
3 ,5 ,7 , 5 ,3  2x30
Stay in mini groups if possible.
Cool down via Ham Cross/Tamsin Trail
|Park LoopHam Cross/Kingston Gate/Robin Hood Gate/Pen Pond Car Park/Ham Cross||Road|
|5th Feb||Speed Endurance: Pace yourself||Warm-up via Tamsin Trail to Ham Gate
4 loops  @ 10k effort
Loops 1 & 3 effort to traffic lights, jog top, effort back to start
Loops 2 & 4 continuous effort
Cool down via road to
|Church Road||Womens Surrey League, Richmond Park||Road|
|12th Feb||Speed Endurance: Changes of pace||Warm up via Richmond Bridge, Duck Walk Alley
1 @10k pace straight into 2 @ 5k pace [90secs]
3 @ 10k pace straight into 4 @ 5k pace [90 secs]
5 @ 10k pace straight into 6 @ 5k pace [90 secs]
7 @ 10k pace straight into 8 @ 5k pace [90 secs]
Cool down via Duck Walk Alley and Richmond Bridge to clubhouse
|19th Feb||Turnover and race prep||Warm-up via road to playground
Drills on grass, strides
4 minutes, 4 * 90, 4 * 60, 4 * 30 secs
Cool down to Clubhouse via Cut Throat alley/Ham House
|Riverside Drive||National Cross Country, Harewood nr Leeds||Road|
Rest Times are in [ ] brackets