Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
November to December 2020

Date Aim Location Session Distance
10/11/20 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
17/11/20 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
24/11/20 Group Richmond Park Lap of the park on the road 6 miles
1/12/10 Speed Ranelagh Drive Pairs Warm up to Ranelagh Drive (1.5 miles) Pair up and run in opposite directions, tag each other when you cross and speed up (5k pace) until you tag each other again then recovery pace (10k pace) until next tag. 4-5 complete loops (1k each loop) Approx 6 miles
8/12/20 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
15/12/20 Group Tow Path / Road Tow path to Twickenham to Wharf Lane (Iceland), back via the High Street. Approx 5 miles
22/12/20 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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