Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
November to December 2020
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 and Surface
250m sprints in teams of 3
|John||Ranelagh Dr.||Ranelagh Dr by Richmond Lock|
|17th Nov||Check in||Yassos (800m repeats)
8 x 800m @10k pace
|Martin||Ham Gate Ave||Ham Gate Ave, Ham Common traffic lights|
|24th Nov||Leg Strength||Richmond Hill Repeats
From the terrace: Jog down to bottom of hill, hard back up, steady along the top and easy down Nightingale Lane. Steady along the road back to bottom of hill and repeat lap. 3rd lap hard down Richmond Hill, jog back up and hard across the top to finish opposite the Roebuck.
Approx. 6 miles total mixed effort
|John||Richmond Hill||Richmond Terrace, opposite the Roebuck|
|1st Dec||Leg strength||Maras hill session: 4 x sprint up short hill (10 secs effort) and walk down , 4 x steady up hill and accelerate to a sprint off the top of the hill on to the flat, jogging back each time . 4 x relaxed but effortful running downhill, jogging back up.||Martin||Nightingale Lane||Richmond Terrace, opposite the Roebuck|
|8th Dec||Leg Strength||Royal Hills 3x 2km loops (Queens Rd-Sheen
Rd-Kings RD-Park Rd) 
|John||Queens Road||Richmond Park, Richmond Gate|
|15th Dec||Fun||Cracker Relay||tbc|
|22nd Dec||Fun||Social Run||tbc|
|Rest Times are in [ ] brackets|