Ranelagh Harriers Training Plan
Intermediate Group 2 (Vicci, Hannah)
November to December 2017

To be seen and be safe during the winter months,
please wear lights / head torches and wear reflective clothing.

Date

Aim

Session

Approx. Distance/Effort

Location and Surface

Upcoming Races

28th November Speed Endurance Tag your Partners/ Sprints. In threes, two start by the lock bridge (runners 1 and 3), the other runner (runner 2) goes to the other end of the river frontage. Runner 1 sprints towards runner 2 who then sprints back towards runner 3. Continuous for 24 minutes. 8 minutes Ranelagh Drive  
5th December Social Run Half Cabbage Patch Route Approx. 6.5 miles Clubhouse to Teddington Lock, Twickenham Road, Strawberry Vale, King Street, Richmond Road, Orleans Road, towpath to Richmond Bridge and back to clubhouse. Mob Match 9/12 @ Coulsdon for the Stubbs Cup
12th December Leg Strength Relay sessions with hills – Teams of 4 do rolling hill relays (continuous for 25 minutes) 3 miles Richmond Park –on road Sawyers Hill South of Thames 7.5 miles XC Championships 16/12
19th December Fun Christmas Cracker Relay Approx. 3 miles Richmond Green Henty Relay 30/12
26th December   No session      
Rest Times are in [ ] brackets
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