Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
February to March 2021

You are responsible for your own safety while running.
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

Meeting Place

23rd February Leg Strength Royal Hills 3x 2km loops [90]

6km

John Royal Hills

Park Road, Queens Road, Kings Road

Richmond Gate, Richmond Park
2nd March Fun Half Cabbage Patch clockwise Martin cabbage patch loop Petersham Gate,

Richmond Park

9th March VO2 Max 400m sprints in teams of 3

7 reps per runner

John Ranelagh Drive Ranelagh Drive, by Richmond Lock
16th March VO2 Max 600 m reps

6 x 600m @ 5k pace [2]

Martin Riverside Drive Outside Palm Centre, Ham St., Ham
23rd March Leg strength Kenyan Hills: - 2 continuous hills hard up and down (ca. 1.6km); 3 sets [2']; 5k perceived effort John Thatched Cottage Road

Richmond Park

Petersham Gate, Richmond Park
30th March Check in Yassos (800m repeats)

8 x 800m @10k pace [2]

Martin Ham Gate Avenue Ham Gate Avenue traffic lights, Ham Common (opposite New Inn)
Rest Times are in [ ] brackets
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