Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
June to September 2019

Date

Aim

Session

Leader

Location and Surface

Events

June 18th Fun/social run Ponds Run Colin and John Richmond Park  
June 25th Leg strength 1 Killingley loops x 3 or 4 (2) John Hill loop by Petersham Gate  
July 2nd Baseline 5k time trial   Richmond Park

parkrun course

 
July 9th   COAD Cup – 5 mile race   Richmond Park  
July 16th Pace Judgement Week 1 Around the park– 4 x 1k alternate 10K and 5K effort – increase pace at the end of each effort for 30, 40, 50, 60 secs [2] John

Anna

Marble Hill July 21st

Elmbridge 10k

July 23rd Pace Judgement 2 Sidmouth Wood Loops – 3 -4

Alternate 10k/half marathon pace

Anna

John

Sidmouth Wood July 26th

Wedding Day 7k

July 30th Speed Endurance Week 1 Pyramid around the park @ 5K effort – 1 [1], 2 [1], 3 [1], 3, [1], 2 [1], 1 [1] x 2 with 2 min recovery between sets

Group A & B go opposite ways

24 mins

John Richmond Park Tamsin Trail (Sheen Gate to Robin Hood to Pen Ponds)  
Aug 6th   Women: Ratchford Relays

Men: Social run

     
Aug 13th Speed Endurance Week 2 Polo Field Pairs x 26 mins Anna Polo Field

(Grass)

 
Aug 20th Psyche session Relay 3 * 500m – 14 mins [90s]

Relay 3*250m – 14 mins

John

Anna

Rugby pitch Richmond Park  
Aug 27th Speed Endurance Week 3 Sprints:

Sprint/recovery repeats. 13 mins x 2 nonstop with 3 mins recovery.

26 mins

Anna

John

Old Deer Park (Grass)  
Sept 3rd Fun Social run   Internal loop, Richmond Park  
Sept 10th Speed Endurance Week 4 Indian File 3 x12 mins [90s] Martin

John

Richmond Park

Richmond Gate – Roehampton Gate

 
Sept 17th Leg Strength Week 1 5-6 x Queens Ride Loops in pairs (similar speed runners). 90sec rest after each loop (pace faster than 10k). Anna

John

Queens Ride Hill  
Sept 24th Leg Strength

Week 2

Royal Loops x 3 or 4 [2]

3-4 Miles

Martin

John

Hill loop Queens Rd and Kings Road  

Rest Times are in [ ] brackets
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