Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
August to September 2018

Date

Aim

Session

Leader

Location and Surface

Events

Aug 21st Psyche session Relay 3 * 500m – 14 mins [90s]

Relay 3*250m – 14 mins

Dan Rugby pitch Richmond Park  
Aug 28th Speed Endurance Week 3 Sprints:

Sprint/recovery repeats. 13 mins x 2 nonstop with 3 mins recovery.

26 mins

John Old Deer Park (Grass)  
Sept 4th Fun Social run      
Sept 11th Speed Endurance Week 4 Indian File 3 x12 mins [90s] Martin

Ali

Richmond Park  
Sept 18th Leg Strength Week 1 5-6 x Queens Ride Loops in pairs (similar speed runners). 90sec rest after each loop (pace faster than 10k). John

Ali

Queens Ride Hill  
Sept 25th Leg Strength

Week 2

Killingley Loops x 3 or 4 [2]

3-4 Miles

Martin

Ali

Hill loop by Petersham Gate  
Rest Times are in [ ] brackets
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