Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
August to September 2019

Date Aim Location Session Distance Sunset
27/8/19 Group Tow path / local roads Teddington Lock via the tow path, back via Riverside Drive 4.25 miles 19.58
3/9/19 Hills Richmond Park, Kingston Gate Circuits up yellow path, down horse track, 2 laps each way (so 4 in total), clockwise and anticlockwise (60 sec recovery between laps). 2 miles to Kingston Gate, each circuit is 800 meters x 4 (Total approx 6 miles) 19.43
10/9/19 Speed Riverside Drive 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) 5 miles 19.27
17/9/19 Group Local roads Group Run to Kingston via Teddington Lock and back via Sandy Lane 6 miles 19.11
24/9/19 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 miles 18.55

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