Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
April to June 2018

Date Aim Location Session Distance
24/4/18 Speed Intervals Bog Gate Tamsin Trail to Bog Gate. Interval session and return via Tamsin Trail. 1.2 miles to Bog Gate (and back). Each rep 125meters. (Total approx.. 4.5 miles)
1/5/18 Hills 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

Return to clubhouse via road 2.5 miles (Total approx 6 miles)

8/5/18 Group Run Richmond Park Isabella Plantation via Kingston Gate and Broomfield car park 5.5 miles
15/5/18 Speed Intervals Pen Ponds 1 mile effort - continuous running around the largest Pen Pond. 1.25 miles to pond and back, 1 mile per loop (approx.. 5.5 miles)
22/5/18 Hills Ballet School Hill reps behind the ballet school 1.5 mile warm up, 1/2 mile intervals, 1.5 miles back. Approx 5 miles
29/5/18 Group Run Tow Path Teddington Lock via the tow path, back via Riverside Drive 4.25 miles
5/6/18 Speed Intervals Flying Field 50meter sprint intervals in groups of 3. 1.6 miles to field (via Queens Ride), interval session and return. (Approx distance 4.5 miles)
9/6/18 Hills Queens Ride Warm up to Queen’s Ride. Triangle to ballet school and back to start. 3-5 reps depending on speed. 1.4 miles to Queens Ride. Each rep 1km. (Total approx. 5 miles)
12/6/18 Group Run Richmond Park Isabella Plantation via Kingston Gate and Broomfield car park 5.5 miles
26/6/18 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)

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