Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
April to June 2018

Date

Aim

Session

Total Effort

Location and Surface

Leader

Warmup

Events

April 24th 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    
May 1st Fun Social run through Pembroke Lodge and Isabella Plantation   Richmond Park (mixed surfaces) Martin  n/a Ranelagh Half 06/05
May 8th 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 Dan    
May 15th Pace judgement 2 Sidmouth Wood Loops – 3 -4 Alternate 10k/half marathon pace   Sidmouth Wood Martin   Green Belt Relay 19-20/05
May 22nd Speed endurance 1

Polo field pairs x 24 mins

24 mins Polo field (grass) John    
May 29th 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)     Dorking 10 inc. men and women's club 10 mile champs. 03/06
June 5th 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 Dan    
June 12th 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. 17/06
June 19th Fun/social run     Tamsin Trail round park Martin  n/a  
June 26th 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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