Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
December 2018 to March 2019

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

Date

Aim

Session

Leader

Location and Surface

Events

Dec 18th Fun Christmas cracker relay   Richmond Green  
Dec 25th Christmas Day No session      
8th January Speed Endurance Introduction Inner lap of Richmond Park with 1 [1],3 [1],5,[1],7[2],5[1],3,[1],1[1]

20 minutes at 5k pace

Martin

John

Richmond Park Surrey Men's XC League
15th January Speed Endurance Progressive out and back towards Kingston Gate 6, 4 ,2 mins [2] after each (at start)

24 minutes at 5k pace

John

Martin

Richmond Park – Ham Cross Bank of England race

Richmond Park

22nd January Speed Endurance 4 x mile repeats from Ham Cross across middle of park [2]

4 miles at 5k pace

Martin

John

Richmond Park – Ham Cross Southern Cross Country

Parliament Hill

29th January Speed Endurance 15 mins steady out then hard back for 13 mins. [2]

Aim to return to start

28 minutes

John

Martin

Riverside Drive (road and pavement)  
5th February Fun Half Cabbage Patch

Anti-clockwise

Martin

John

cabbage patch loop Surrey Men's XC League

Croydon

Surrey Women’s XC League

Richmond Park

12th February Leg Strength Mara’s hill session: 4 x sprint up short hill (10 secs effort) and walk down, 4 x steady up hill and accelerate to a sprint off the top of the hill onto the flat, jogging back each time, 4 x relaxed but effortful running downhill, jogging back up John

Martin

Nightingale Lane  
19th February Leg Strength Richmond Hill Repeats

From the terrace: Jog down to bottom of hill, hard back up, steady along the top and easy down Nightingale Lane. Steady along the road back to bottom of hill and repeat lap. 3rd lap hard down Richmond Hill, jog back up and hard across the top to finish opposite the Roebuck.

Approx. 6 miles total mixed effort

Martin

John

Richmond Hill National Cross Country

Harewood nr Leeds

26th February Leg Strength Royal Hills 3x 2km loops [90]

6km

John

Martin

Royal Hills Surrey Women's XC League

Lloyd Park

MOB MATCH v Blackheath

5th March Fun Half Cabbage Patch clockwise Martin

John

cabbage patch loop Ranelagh Cup Schools race
12th March VO2 Max 250m sprints in teams of 3

8 reps per runner

John

Martin

Ranelagh Drive The Clutton Cup XC Handicap
19th March Check in Yassos (800m repeats)

8 x 800m @10k pace

Martin

John

Ham Gate Avenue  
26th March VO2 Max – push yourself to the MAX – run hard Lamp post sprint session:

3 sets: 1) hard to lamppost 1, jog back, then 2, etc to 6. [2] 2) jog to 1, sprint back, jog to 2 etc. [2] 3) sprint to 6 first and jog back, then 5 etc. (make a real difference in the speed each time) 11-14 minutes of effort and jog recovery

  Riverside Drive Inter-Club Race v Hercules Wimbledon and Others

inc. Dysart Cup, Ellis Trophy and Club Junior Champs.

Rest Times are in [ ] brackets
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