Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin, Anna)
November to December 2020

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.





Location and Surface

Meeting Place

10th Nov Speed Tag your partner.

250m sprints in teams of 3

John Ranelagh Dr. Ranelagh Dr by Richmond Lock
17th Nov Check in Yassos (800m repeats)

8 x 800m @10k pace

Martin Ham Gate Ave Ham Gate Ave, Ham Common traffic lights
24th Nov 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

John Richmond Hill Richmond Terrace, opposite the Roebuck
1st Dec Leg strength Mara’s hill session: 4 x sprint up short hill (10 secs effort) and walk down [1], 4 x steady up hill and accelerate to a sprint off the top of the hill on to the flat, jogging back each time [2]. 4 x relaxed but effortful running downhill, jogging back up. Martin Nightingale Lane Richmond Terrace, opposite the Roebuck
8th Dec Leg Strength Royal Hills 3x 2km loops (Queens Rd-Sheen Rd-Kings RD-Park Rd) [90]


John Queens Road Richmond Park, Richmond Gate
15th Dec Fun Cracker Relay   tbc  
22nd Dec Fun Social Run   tbc  
Rest Times are in [ ] brackets