Ranelagh Harriers Training Plan
Intermediate Group 1
November to December 2017

Intermediate 1 Training Sessions

Date

Aim

Session

Total Effort

Location

Upcoming Races

28 Nov Leg Strength 4 x 4 reps [2’] from bottom of NL to mid-point (hard up, very easy down). Finish with 1 x fast up from bottom of NL to top of the hill ca. 26 mins Nightingale Lane  
5 Dec Pace Judgement /

Speed Endurance

2k, 4 x 800m, 2k:

2k loop at 10k pace [90s]

4 x 800m on Church Road at 5k pace [90s]

2km loop at 10k pace

ca. 7 km Ham Gate Avenue / Church Road loops starting near Ham Gate Mob Match v South London Harriers – Coulsdon 9 Dec
12 Dec Hills / Leg Strength /

Speed Endurance

Royal Hills

Steady Pace along Park Road, fast down Queen’s Road, steady pace along Sheen Road, fast up King’s Road

x 3 or 4 [90s]

28 mins Queen’s Road / King’s Road. Start at corner of King’s Road and Park Road South of Thames 7.5 mile XC Championships – Aldershot 16 Dec
19 Dec Christmas Cracker Relay Fun session for all groups!   Richmond Green  

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8 PM:
Start date not yet known but likely starts in November for up to 6 weeks.

SAFETY FIRST: Please wear bright clothes and a head torch to increase your visibility!

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