Ranelagh Harriers Training Plan
 Training - Advanced Group 1 
 March 2020 
Period - spring
What are these sessions for?    We write these Tuesday training sessions for people looking to improve their time at distances between 5km and the marathon.

Will I get left behind?    In a word, no. All speeds of runner are welcome.
Odd-numbered intervals go in one direction, and even-numbered intervals in the other, so we all end up in the same place every two intervals.

How do I get more advice?   Grab a minute with Phil at the sessions, or email me at (ranelagh.men@gmail.com). We offer free coaching for regulars at training and racing.

Tuesday Session Location & Surface Purpose / other comments Imminent races

17-Mar

(5min, 4min, 3min, 2min, 1min) x2

2min recovery between sets; 1min after each rep
Meet Sheen Gate; reps between bridge near Roehampton Gate and Robin Hood Gate Speed endurance and practising pacing through different length reps and across a long session Clutton Cup XC handicap

24-Mar

6x3.5min (75s recovery) then 8x45s (jog down) Meet Ham Gate, follow Tamsin Trail towards Kingston Gate. Hill sprints on trail up to Ham Cross Speed endurance and hill strength/speed Inter-club race vs Herc Wimbledon & others, including Ellis, Dysart and Junior Champs
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