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

Date Aim Location Session Distance
22/9/20 Speed Intervals Polo Field Paired running at the polo field. 1 mile warm up/return to clubhouse. Each loop approx. 500 meters. X 6 reps. (Approx 4 miles)
29/9/20 Group Run Tow Path Teddington Lock via the tow path, back via Riverside Drive 4.25 miles
6/10/20 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
13/10/20 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
20/10/20 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
27/10/20 Hills Onslow Road/ Richmond Hill Warm up along Petersham Road (.8 miles), loops along Onslow Road/Kings Road/Richmond Hill/The Vineyard. (Each loop .8 miles – target 5), jog back to clubhouse via Petersham Road (.8 miles) Approx 5 miles
3/11/20 Group Run Richmond Park/Sheen Richmond Park, exit Sheen Gate, head straight along Sheen Lane to the Upper Richmond Road, turn left to Kings Road, turn left towards Terrace Gardens, down Nightingale Lane back to the club house. Approx 5 miles
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