Ranelagh Harriers Training Plan
Intermediate Group 1
May to July 2021

Coaches: Amrut, Phil, Dan, Lloyd, Rachel, Rebecca, Wiebke

Group 1A meet at Meeting Point at 19:00 and Group B meet at Meeting Point at 18:45

Intermediate 1 Training Sessions


Run Objective



Total Effort

Meeting Place


Speed endurance Sheen Triangles 3 triangles approx 2k each ;1st leg at half marathon pace, second leg at 10k pace, third leg at 5k pace ; 2 minutes rests. Leg 1 approx 0.5k Sheen Gate to Sheen roundabout (@half marathon pace) ; Leg 2 approx 0.7k Sheen roundabout to Roehampton Gate (@10k pace) ;Leg 3 approx 0.8k Roehampton Gat to Sheen Gate (@5k pace) 6.4 km Richmond Gate


Speed endurance Mile Repeats 4 times 1 mile repeats middle road Richmond Park from Ham Cross ; Leg 1 and 3 at 10k pace ; Leg 2 and 4 at 5k pace ; 2 minute rests 6.4 km Pembroke Lodge - Richmond Park


Speed endurance Sidmouth Wood loops 3 Loops around Sidmouth Woods approx 2.2k each ; Leg 1 @ 5k pace ; Leg 2 @ 10k pace ; Leg 3 @ 5k pace ; 2 minute rests 6.6 km Pembroke Lodge - Richmond Park


Speed endurance Richmond parkrun practice ! Richmond parkrun course: 5 times 1k efforts, each at 10 seconds faster per km than your parkrun PB pace ; 2 minutes rest between each 1k effort 5 km Pembroke Lodge - Richmond Park


VO2 max RP/Polo Field Paarlauf, groups of 2, runner A running on outside , runner B walking through the middle;14 mins X 2 with 2" rest. (Switch directions after 14 mins) ~10 x 300m Petersham Gate play area, RP


VO2 max Middle Road RP Ham Cross Perry's Plan: 7 x [400m [60s]/ 200m[60s]] @ faster than 5k pace 4.2 km Pembroke Lodge - Richmond Park


20 Ponds run Petersham Gate 20 Ponds run (Both 1A and 1B groups start at same time) ~ 1.5 hours (~ 10 miles) Petersham Gate play area, RP


VO2 max Rugby Pitch / Petersham Gate " 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) (Both groups 1A and 1B start at same time) ~ 24 to 28 " Sheen Gate , RP


Hills Queen's Ride - Richmond Park Hills and Trails around Ballet School (1) - Queens Ride Loops (Teams of 2): 6 x 900m (similar speed runners) [90s] - pace faster than 10k - Start at the middle of Queens Ride at junction with other path, both runners run downhill together but each on different sides of the little wood, wave each other at the bottom and then return on the opposite side of the wood uphill back to starting point. Rest together and then run in opposite direction for the next loop. Total 6 loops/runner. 5.4 km Pembroke Lodge


Hills Queen's Ride - Richmond Park Hills and Trails around Ballet School (2) - Queen's Ride Rollercoaster: start on top of hill near Richmond side, cruise down Queen's Ride at 5k effort and then up again to Ballet School (90s) - reverse back to starting point (90s) - repeat both stretches two more times (total 6 intervals) each leg is about 4-5 minutes - total: 24- 30 minutes Pembroke Lodge


Hills Richmond Park - Sheen Roundabout to Ballet School - start near white railings over brook, run to wooden gate near Ballet School Hills and Trails around Ballet School (3) - Fox and Hounds: 2 x 14' [90s] Runner A runs 10s ahead, runner B tries to catch him, together they run to the wooden gate near Ballet School at moderate effort pace, slow down back to start, runner A and B to swap roles for next effort 28' Pembroke Lodge


Hills Spanker's Hill - Richmond Park Hills and Trails around Ballet School (4) - Spanker's Hill loops - 1 warm up +3 effort loops, 2 loops anti-clockwise, then 2 loops clockwise (90s): start and finish at one of the fallen trees opposite car park, faster than 10k effort - Anticlockwise course: follow path around wood until you hit the mobmatch course, turn left at steep hill, at top head towards Ballet School, when arriving at road turn left at first opportunity, head back to car park on road and then turn left to starting point each loop: 1.8 km - total effort: 7.2 km Pembroke Lodge

SIGNING UP FOR TRAINING SESSIONS: a Teamer invite is sent each Sunday evening for the the upcoming Tuesday's training session. If you wish to run with the group you must sign up in advance i.e. "accept" in advance of the session please change your acceptance status to 'decline' if you are no longer able to attend so that the Coach / Leader does not wait for you to arrive at the designated meeting point for the training session. To register directly to our teamer group please contact Amrut.Sharma@gmail.com