Ranelagh Harriers Training Plan
Intermediate Group 1
October to December 2018

Intermediate 1 Training Sessions

Date

Run Objective

Session

Total Effort

Location

Upcoming Races

16 Oct Recovery (pace judgement) Paced lap of the Park

- No warm up!

- Groups of 4:30, 5:00 & 5:30 marathon pace per km

- Continuous to Robin Hood Gate. Regroup

- Continuous back to Richmond Gate. Regroup

Approx. 12k door to door Clockwise lap of Richmond Park on the road (from Richmond Gate) Surrey Men’s and Women’s Vets XC Championship – Richmond Park 20 Oct
23 Oct Leg Strength Kenyan Hills

- 2 * continuous hills hard up and hard down [2’]

- 3 reps in total

- 5k perceived effort pace

Each rep approx. 800m (200m up & 200m down * 2) Thatched House Lodge in Richmond Park - start near the gate on Queen’s road, around sundial and then down to the start  
30 Oct Leg Strength Ballet School Hill

- 300m reps @ 5k perceived effort pace

- 5 reps hard up and very easy down [2]’

- repeat

3k Ballet School hill (Richmond Park) Mob Match v Orion – Chingford 3 Nov
6 Nov Leg Strength Nightingale Lane

- 6 * hard to hotel entrance (approx. 60m @ 10% gradient), very easy down [2’]

- 6 * hard to mid-point of hill (approx. 130m @ 10% gradient), very easy down [2’]

- Repeat

2.3k Nightingale Lane

[2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa]

Surrey Women’s XC League – Nonsuch Park 10 Nov. Surrey Men’s XC League – Wimbledon Common 10 Nov
13 Nov Recovery (pace judgement) Kew Gardens Loop

- No warm up!

- Continuous for 8k alternating each km between half marathon and marathon pace.

- Regroup on Twickenham Road (by Twickenham Bridge) and head back slowly to the clubhouse

Approx. 12k door to door Petersham Road along the river to Kew Bridge, Kew Road to Richmond Circus roundabout, Twickenham Road to the river, along the river then Petersham Road Men’s and Women’s XC Championship – Parliament Hill 17 Nov
20 Nov High Intensity 5 * 1km

- Each rep @ 5k pace [1’]

5k Outs & backs on Riverside Drive Mob Match v Thames H&H – Richmond Park 24 Nov
27 Nov High Intensity Yasso 800’s * 7

- Each rep @ approx. 5k pace [1’]

5.6k Ham Gate Avenue  
4 Dec High Intensity 400m Relay (teams of 3): 
- at start runners A & C stand together and runner B 400m away 
- runner A runs fast to runner B 
- runner B runs fast back to runner C 
- and so on…
30 mins Riverside Drive Mob Match v South London Harriers – Richmond Park 8 Dec
11 Dec High Intensity 54321:

- 2 * 5 mins @ 10k pace [90’’]

- 2 * 4 mins @ 5k pace [90’’]

- 2 * 3 mins @ 3k pace [90’’]

- 2 * 2 mins @ 2k pace [60’’]

- 2 * 1 mins @ 1k pace [30’’]

- each rep out and back with rest after every rep as shown

30 mins Out & backs on road from Ham Cross to Kingston Gate (Richmond Park). Session location will be changed if Richmond Park still closed. South of Thames XC Championship – Beckenham Place Park 15 Dec
18 Dec Christmas Cracker Relay Fun session for all groups!   Richmond Green Hently Relay – Richmond Park 29 Dec

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8 PM: start date not yet known but likely starts in early November for 4 - 6 weeks

SAFETY FIRST: please wear bright clothes / high vis clothes and to also bring a headtorch (so you can see) and a red light (so that you can be seen from behind)

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