Ranelagh Harriers Training Plan
Intermediate Group 2 (Vicci, Hannah)
February to March 2018

To be seen and be safe during the winter months,
please wear lights / head torches and wear reflective clothing.




Approx. Distance/Effort

Location and Surface

Upcoming Races

20th February Leg Strength Royal Hills 3 x loops, each smaller than the last [90].

Down Queen’s Rd, left along Sheen Rd, left up King’s Rd, left along Richmond Hill to starting point. [90 secs] Along Richmond Hill, right down King’s Rd, right along Marchmont Rd, right up Queen’s Rd [90 secs]. Down Queen’s Rd, left along Park Rd, left up King’s Rd, left along Richmond Hill. EFFORT ON ALL THE HILLS.

Approx 4.5km Royal Hills - road National XC Champs, Parliament Hill
27th February Recovery week Group social run (with 8x30 seconds [30 secs walk] near the end (Riverside Drive) 6 miles easy + 8x30 secs sprints cabbage patch loop – road. Richmond Bridge, towpath, Orleans Rd, Richmond Rd, King St, Strawberry Vale, Twickenham Rd, Teddington Lock, Riverside Drive, Ham St, back to clubhouse Inter Club Race vs Hercules Wimbledon (inc Dysart Cup)
6th March VO2 Max 350m sprints in teams of 3 8 reps per runner Ranelagh Drive Ranelagh Cup Schools Race, Richmond Park
13th March Check in Yassos (800m repeats) 8 x 800m @10k pace Ham Gate Avenue - road Clutton Cup Handicap, Richmond Park

Southern Road Relays, Milton Keynes

20th March VO2 Max – push yourself to the MAX – run hard Lamp post sprint session:

3 sets: 1) hard to lamppost 1, jog back, then 2, etc. to 6. [2] 2) jog to 1, sprint back, jog to 2 etc. [2] 3) sprint to 6 first and jog back, then 5 etc. (make a real difference in the speed each time)

11-14 minutes of effort and 11-14 minutes of jogging recovery Riverside Drive  
27th March Recovery run Group social run in the park Recovery run! Richmond Park – outer lap on roads  
Rest Times are in [ ] brackets