Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
February to March 2019

Date Aim Location Session Distance
19/2/19 Group Run Richmond Park/Tudor Drive Through Richmond Park, out Kingston Gate, down Tudor Drive and back via Petersham Road. 5 miles
26/2/19 Progression Run – Out and Back Ham Gate/Church Road/Ham Gate Avenue Warm up jog to Ham Gate. 11 min run (out) Church Road/Ham Gate Ave. Recover (90 secs), 9 mins back. Effort and pace need to increase on the second half of the run to get back to the starting point 2 mins quicker. Warm up 1.3 miles, 20 min session (approx.2 miles), 1.6 mile jog back to the clubhouse.
5/3/19 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
12/3/19 Group Run Twickenham Twickenham via tow path, return via Richmond Road 5.4 miles
19/3/19 Speed Ham House Warm up to Ham House (via Sandy Lane - .8miles) Paired run for 20 mins and return to clubhouse Approx 4 miles
26/3/19 Hills Richmond Park, Ballet School Circuits round Ballet School, 3 laps each way, clockwise and anticlockwise Warm up 1.6 miles, each rep mile, 2 miles back to clubhouse

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