Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
October to December 2018

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





Location and Surface


Oct 16th Leg Strength Jog down to bottom of hill, hard up Richmond Hill, steady along the top and easy down Nightingale Lane. Steady along the road and repeat the lap. 3rd lap hard down Richmond Hill, jog back up and hard across the top to finish opposite the Roebuck. Martin


Richmond Park  
Oct 23rd Fun Half Cabbage Patch Martin Richmond Bridge, Twickenham Riverside, Teddington Lock, Riverside Drive and back to clubhouse 28th Oct

River Thames Half, Walton

Oct 30th Fun Halloween Relay John


Ham Common  
Nov 6th Speed endurance Lamppost Sprints

Hard to lamppost 1 and jog back, then 2 etc. to 6 [2] Repeat but jog first [2] repeat but hard out to 6first, then jog back, then 5 etc.

Martin Riverside Drive  
Nov 13th Pace judgement 15 mins steady out then hard back for 13 mins. Aim to return to start. John


Riverside Drive  
Nov 20th Speed endurance 3 x 1 mile effort, jog recovery back to start. Martin


Ham Gate Avenue, Church Road  
Nov 27th Speed Tag your partner.

350m sprints in teams of 3



Ranelagh Drive  
Dec 4th Fun Half Cabbage Patch John Riverside Drive, Teddington Lock, Twickenham Riverside, Richmond Bridge and back to clubhouse  
Dec 11th Speed Endurance Queens Road Loops:

1: Queens Road, Sheen Road, Kings Road and back along terrace [2]

2: Queens Road, Marchmont Road, kings Road and back [2]

3: Queens Road, Park Road, Kings Road and back



Richmond Hill, outside Richmond Gate Hotel  
Dec 18th Fun Christmas cracker relay   Richmond Green  
Dec 25th Christmas Day No session      
Rest Times are in [ ] brackets