Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
April to June 2019

Date Aim Location Session Distance
23/4/19 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)
30/4/19 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)

7/5/19 Group Run Richmond Park Isabella Plantation via Kingston Gate and Broomfield car park 5.5 miles
14/5/19 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)
21/5/19 Hills Ballet School Hill reps behind the ballet school 1.5 mile warm up, mile intervals, 1.5 miles back. Approx 5 miles
28/5/19 Group Run Tow Path Teddington Lock via the tow path, back via Riverside Drive 4.25 miles
4/6/19 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)
11/6/19 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)
18/6/19 Group Run Richmond Park Isabella Plantation via Kingston Gate and Broomfield car park 5.5 miles
25/6/19 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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