Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
October to December 2021
are responsible for your own safety while running.
Remember to wear reflective clothing and lights. Please bring ICE details.
If anyone would like to help with warm-ups or become a coach,
please see John, Martin or Anna during the session.
Location / Surface
|Oct 26th||Speed Endurance||4 * 1mile @ 10k pace [90s]||John||Middle Road, Richmond Park||Petersham Gate|
|Nov 2nd||Fun||Halloween Fun Run||John||Petersham Gate|
|Nov 9th||Fun||Bonfire Night Relay.||Martin||Ham Common||Petersham Gate|
|Nov 16th||Pace judgement||15 mins steady out then hard back for 13 mins. Aim to return to start.||John||Riverside Drive||Petersham Gate|
|Nov 23rd||Speed endurance||3 x 1 mile effort, jog recovery back to start.||Martin||Ham Gate Avenue, Church Road||New Inn
|Nov 26th||Speed||Tag your partner.
250m sprints in teams of 3
|John||Ranelagh Drive||Petersham Gate|
|Nov 30th||Fun||Half Cabbage Patch||Martin||Riverside Drive, Teddington Lock, Twickenham Riverside, Richmond Bridge and back to clubhouse||Petersham Gate|
|Dec 7th||Speed Endurance||Lamppost Sprints
Hard to lamppost 1 and jog back, then 2 etc. to 6  Repeat but jog first  repeat but hard out to 6first, then jog back, then 5 etc.
|John||Riverside Drive||Petersham Gate|
|Dec 14th||To be announced|
|Dec 21st||Fun||Christmas cracker relay||Richmond Green|
|Rest Times are in [ ] brackets|