Ranelagh Harriers Training Plan
Intermediate Group 1
August to September 2018

Intermediate 1 Training Sessions/ Spring - Summer 2018

Date

Aim

Session

Location

Upcoming Races

21 Aug - sunset 8:09

VO2 max / fun

Triangle Relay

Teams of 4 (triangle sides between 100-200m)

Speed - sprint

Continuous for 28'

Richmond Park near Sidmouth Wood

 

28 Aug - sunset 7:54

VO2 max / speed endurance/ fun

500s

500m relay in teams of 3

3k pace

26' continuous

Ham Common

 

4 Sep - sunset 7:48

Speed endurance - pushing lactate threshold

Pyramid

[1' 2' 3' 3' 2' 1'] * 2

Reps @ 1k, 3k, 5k, 5k, 3k, 1k pace

[1' between reps]

[2' between sets]

Richmond Park: Ham Cross, Middle Road to Robin Hood Gate, Roehampton Gate, Tamsin Trail back to Richmond Gate

 

11 Sep - sunset 7.22

Pace judgement

6 * 900m

Run each 900m approximately 10'' faster

Reps @ M, HM, 10mile, 10k, 5k & 3k pace

[90'' recovery after first 2 reps, 2' recovery after the following ones]

Ranelagh Drive

 

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