Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
October to December 2021

You 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

Meeting Place

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

Ham Common

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 [2] Repeat but jog first [2] 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