Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
September to December 2017

Date Type of Session Location Session Distance / Notes
26/9/17 Group Tudor Drive Through Richmond Park, out Kingston Gate, down Tudor Drive and back via Petersham Road. 5 miles
3/10/17 Hills Richmond Hill Loops Warm up to Richmond Bridge (1 mile). Loop up Richmond Hill, down Star and Garter Hill and right along Petersham Road to Compass Hill (1 lap – 1.6 miles) x 3 6 miles
10/10/17 Speed Old Deer Park Warm up via tow path, sprint across the path to the A316, steady along the A316 to the steps, walk down the steps and then jog or walk back to the bridge. Each rep is mile. Jog return to the clubhouse. Warm up 1.6 miles, each rep mile, 2 miles back to clubhouse
17/10/17 Group Richmond Park Lap of the park 6 miles
24/10/17 Hills Richmond Park, Ham Cross Warm up to Ham Cross (1.3 miles), each rep 1/3rd mile, approx. 6 reps. Jog return to the clubhouse. Approx 5 miles
31/10/17 Speed Riverside Drive, Ham Warm up to Riverside Drive (1.5 miles). Continuous effort/recovery between lampposts for 20 minutes (around 350m each way). Return to clubhouse (1.5 miles) Approx 5 miles
7/11/17 Group Tow Path / Road Tow path to Twickenham to Wharf Lane (Iceland), back via the High Street. Approx 5 miles
14/11/17 Hills Selection of hills Holly Lodge Hill x2, out of park to cinema, along to Nightingale Lane 2 x half reps, 1 x all the way; back to cinema, Nightingale Lane 2 x half reps, 1 x all the way Approx 4.75 miles
21/11/17 Speed Richmond Green Warm up to Richmond Green, 1.5 miles. Paired triangles around the green (approx. mile per rep). Return to clubhouse. Approx. 5 miles
28/11/17 Group Broom Road/Sandy Lane Kingston via Teddington Lock and back via Sandy Lane Approx 6 miles
5/12/17 Hills Nightingale Lane Warm up to Richmond Bridge and back to Nightingale Lane (1.3 miles) x 2 half reps (300m each); 1 x all the way up (400m); down to cinema (1.3k) x 3 (2.3k per set) 5.5 miles
12/12/17 Group Tudor Drive Through Richmond Park, out Kingston Gate, down Tudor Drive and back via Petersham Road. 5 miles
19/12/17 Fun Richmond Green Warm up to Richmond Green followed by a relay in teams of 4. It’s the Christmas Cracker! It’s not the fastest team who wins, it’s the one with the most intact cracker. 4 miles

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