Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
October to December 2018

Date Aim Location Session Distance
16/10/18 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
23/10/18 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
30/10/18 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
6/11/18 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
13/11/18 Group Richmond Park Lap of the park on the road 6 miles
20/11/18 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
27/11/18 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
4/12/18 Group Tow Path / Road Tow path to Twickenham to Wharf Lane (Iceland), back via the High Street. Approx 5 miles
11/12/18 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
18/12/18 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
25/12/18 No formal session Try a parkrun!    

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