Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
February to March 2018

Date Aim Location Session Distance
20/2/18 Progression Run – Out and Back Ham Gate/Church Road/Ham Gate Avenue Warm up jog to Ham Gate. 11 min run (out) Church Road/Ham Gate Ave. Recover (90 secs), 9 mins back. Effort and pace need to increase on the second half of the run to get back to the starting point 2 mins quicker. Warm up 1.3 miles, 20 min session (approx.2 miles), 1.6 mile jog back to the clubhouse.
27/2/18 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
6/3/18 Group Run Twickenham Twickenham via tow path, return via Richmond Road 5.4 miles
13/3/18 Speed Ham House Warm up to Ham House (via Sandy Lane - .8miles) Paired run for 20 mins and return to clubhouse Approx 4 miles
20/3/18 Hills Richmond Park, Ballet School Circuits round Ballet School, 3 laps each way, clockwise and anticlockwise Warm up 1.6 miles, each rep mile, 2 miles back to clubhouse
27/3/18 Group Run Richmond Park Horse trail to Broomfield car park, Tamsin Trail to Kingston Gate, road to Ham Cross and Tamsin Trail to club house 5.6 miles