Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
November to December 2019

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.

Date

Aim

Session

Leader

Location and Surface

Events

Nov 19th Speed endurance 3 x 1 mile effort, jog recovery back to start. Leader Anna

Warm ups John

Ham Gate Avenue, Church Road  
Nov 26th Speed Tag your partner.

250m sprints in teams of 3

Martin

Anna

Ranelagh Drive  
Dec 3rd Fun Half Cabbage Patch John Riverside Drive, Teddington Lock, Twickenham Riverside, Richmond Bridge and back to clubhouse  
Dec 10th 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.

Anna

John

Riverside Drive  
Dec 17th Fun Christmas cracker relay   Richmond Green  
Dec 24th Christmas Eve Hill work   Nightingale Lane  

Rest Times are in [ ] brackets
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