Ranelagh Harriers Training Plan
Intermediate Group 1
October to November 2021

Coaches: Amrut, Phil, Dan, Lloyd, Rachel, Wiebke

Group 1A meet at Meeting Point at 19:00 and Group B meet at Meeting Point at 18:45

Intermediate 1 Training Sessions

Date

Run Objective

Location

Session

Total Effort

Meeting Point

Notes

26-Oct-21

Hills Richmond Park Ham Gate Avenue Ham Gate Avenue Triangles. Effort up to the top of the hill, turn right and easy across the top and effort down the other side - recovery is downhill part. 2 x 14' with 90 " rest 28 mins total Petersham Gate Sunset 1743 ; WU at Ham Cross - the top of the hill - (this is the last session in the park before the deer cull)

02-Nov-21

Hills Richmond Hill Richmond Hill Loops. From bottom of Richmond hill , hard up to opposite Roebuck, steady along the top and easy down Nightingale Lane. Turn right, 10 k effort along the road back to bottom of hill . Repeat lap x 3 to 4 (no rest). ~3 miles Clubhouse - warm up jog along road towards Richmond and up Richmond Hill Sunset 1630, Richmond Park pedestrian gates closed from 8pm

09-Nov-21

Hills Nightingale Lane Nightingale Lane Pyramid. 3 x the following set, always starting at the bottom of the hill and running continuously during each set: up to hotel entrance, up to bend in lane, up to top, up to bend in lane, up to hotel entrance. 2 mins rest between sets. ~30 mins Clubhouse - warm up jog along road towards Richmond and up Richmond Hill Sunset 1618, Richmond Park pedestrian gates closed from 8pm

16-Nov-21

Hills Kingston "Long" Hills 5 Long Hills. 10K effort up and down. 2 x Dark Hill (on road) to top and down (60 secs) exit park as a group, along to Liverpool Road, 2 x loops up Liverpool Road and down Crescent Road (60 secs), along to Crescent Road and 1 x all the way up to Kingston Hill and back down. 5 hills - approx 2.8 miles of effort 50/50 up and down. Petersham Gate Sunset 1608, Richmond Park pedestrian gates closed from 8pm ( Pl note that warmup/cooldown is approx 2.5 miles ; if more convenient meet at Kingston gate at 7:20 pm)

SIGNING UP FOR TRAINING SESSIONS: a Teamer invite is sent each Sunday evening for the the upcoming Tuesday's training session. If you wish to run with the group you must sign up in advance i.e. "accept" in advance of the session please change your acceptance status to 'decline' if you are no longer able to attend so that the Coach / Leader does not wait for you to arrive at the designated meeting point for the training session. To register directly to our teamer group please contact Amrut.Sharma@gmail.com


SAFETY FIRST IN THE DARK: Please wear / high vis clothes and to also bring a headtorch(so you can see) and possibly also a red light (so that you can be seen from behind)

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