Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
April to June 2019

Date

Aim

Session

Total Effort

Location and Surface

Leader

Events

April 23rd Leg strength 4 1 min, hard up + down fast
2 min hard up + down fast + 1 min rest
3 min hard up + 1 min rest, (turn around)
2 min hard & then easy to bottom of hill
Repeat
22 mins Hill opposite Pen Ponds (going up towards Sidmouth Wood) Martin  London Marathon 28/04
April 30th Fun Social run through Pembroke Lodge and Isabella Plantation   Richmond Park (mixed surfaces) Martin Ranelagh Half 05/05
May 7th Pace judgement 1 Around the park– 4 x 1k alternate 10K and 5K effort – increase pace at the end of each effort for 30, 40, 50, 60 secs [2]   Marble Hill John

Ian

 
May 14th Pace judgement 2 Sidmouth Wood Loops – 3 -4 Alternate 10k/half marathon pace   Sidmouth Wood Martin Green Belt Relay 18-19/05
May 21st Speed endurance 1
Polo field pairs x 24 mins
24 mins Polo field (grass) John

Ian

 
May 28th Speed endurance 2 Pyramid:
3,[1], 5, [1], 7, [2], 5, [1], 3 [1]
6 x 30s sprint, 30s recovery
26 mins Tamsin Trail round park (Sheen Gate- Robin Hood – Pen Ponds)  John  
June 4th Speed endurance 3 6@10k effort (1), 2@5k efffort (1) 5@10k effort (1), 3@5k effort (1) 4@10k effort (1), 4@5k efffort 4 x 1 min hard, 1 min recovery 28 mins Tamsin Trail round park Martin  
June 11th Speed endurance 4 IPairs: runner 1 runs 200m steady turns and sprints back hard, runner 2 repeats while 1 recovers. Alternate. Repeat for 24 mins 24 mins Ham Common John Ranelagh 10k inc. men and women's club 10k champs. 16/06
June 18th Fun/social run     Tamsin Trail round park Martin  
June 25th Leg strength 1 Killingley loops x 3 or 4 (2) 3-4 miles Hill loop by Petersham Gate John  
Rest Times are in [ ] brackets
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