Ranelagh Harriers Training Plan
Intermediate Group 1
November 2019 to January 2020

Intermediate 1 Training Sessions

Date

Run Objective

Session

Total Effort

Location

Upcoming Races

19.11.19

Speed Endurance

Out and back session (adding pace judgement as run objective): 2 x 14' out and back [3'] @ 5k pace

24 min

Riverside Drive

Kingston Vale: Mob Match vs Hare and Hounds (7.5m)

26.11.19

Speed Endurance

Yassos 800s: 7-8 x 800m@5k-pace [walk 100m in 90s to complete the loop of 900m]

app. 5.6 - 6.4 km effort part

Ranelagh Drive Twickenham

 

3.12.19

VO2 max

600m repeats: 8 x 600m @ faster than 5k pace, [2 min] in between each rep

4.8km

Riverside Drive

 

10.12.19

VO2 max

400m relay: three runners per team (training for xmas Cracker-Relay 2019), 30 min. continuous

relay is for 30 min. 6-7 runs each

Richmond Green

Coulsdon: Mob Match vs South London Harriers (7.5m)

17.12.19

VO2 max

200m relay: three runners per team - 2 x 14' [2'] - faster than 5k pace

app. 2km

Teddington Lock

Lloyd Park: South of Thames 7.5 m XC Champs

24.12.19

Fun!!

Christmas Cracker Relay!  

Richmond Green

 

Xmas break

         

7.1.19

Social Run

Happy New Year Social Run in the Park / 2 groups / regroup at Robin Hood Gate

app. 6m

RP, start at Richmond Gate

Guildford: Surrey Women's XC League Div 1/ Chobham Common: Surrey Men's XC League Div 2

14.1.19

Pace Judgement

Undulating hills - out and back: 2 x 6'/ 2 x 4'/ 2x 2' @ 5k pace [90s after each interval]

24 min.

Richmond Park, Ham Cross to Kingston Gate

Roehampton Richmond Park: Interclub Race vs Bank of England

21.1.19

Pace Judgement

Mile repeats: 4 x 1m @ 5k pace - aim for consistency, explore different mental techniques

4m

Middle Road RP, start at Ham Cross

Parliament Hill: Southern Women's XC Championships/ Southern Men's XC Championship

28.1.19

Pace Judgement

Yassos 800s: 8x 800m@5k pace, [90s], marathon prep session, aim to run the 800m in the same number of minutes you target for the marathon in hours, i.e. 3'30s equals 3h30' for the marathon

6.4km

Ham Gate Aveneue

 
 
* Richmond Park closed in November for 4-6 weeks after 8pm *
* Runners to wear headtorches and highly visible clothes during training in twilight and dark *

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