Ranelagh Harriers Training Plan
Intermediate Group 1
June to July 2017

Intermediate 1 Training Sessions
Date Aim Session Location Effort Time/Distance Upcoming races

27th June

Tempo "race psyche" session

Relay teams of 4; teams of seeded abilities (fast, fast/medium, medium & slow). 12 minutes non stop full lap of Rugby pitch. 90 second rest. Regroup. Do another 12 minutes half lap of Rugby pitch. Focus on chasing down person in front, and not letting person behind overtake you. Pace can be same for both, but people will go quicker naturally in the second rep due to shorter distance (idea is greater inadvertent effort in 2nd set)

RP Rugby Pitch

24 min

 

4th July

speed endurance

long warm up/ then Richmond parkrun practice - 1km efforts

Run 1 km efforts at 10 secs per km faster than your PB pace, 2 mins rest between each km/ use Richmond parkrun start and finishing area

Richmond parkrun course

5km

 
11th July  

The Coad Cup - club race - handicap

     

19th July

 

20 Ponds Run

     

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