Ranelagh Harriers Training Plan
 Training - Advanced Group 1 
 June 2020 
Period - summer
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 Notes Up Coming Events

14-Jul

8x sprint hills 1m15 up; jog down.  Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling down) Virtual Coad Cup handicap, 4.95 miles, min height gain 75m, 17-19 July; must be on trail
3min jog or standing recovery
Then 30min threshold run (80-85% effort)

21-Jul

Up to 45min threshold Threshold practice, improving running economy and strength off-road on hills  

28-Jul

8x sprint hills 1m15 up; jog down.  Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling down) Virtual Mercurial Mile, 1 mile, 31 July - 2 Aug
3min jog or standing recovery
Then 30min threshold run

04-Aug

40min hilly fartlek. Reps of between 2-5min, with 1min recoveries. Speed endurance training  

11-Aug

90min run. 15min light warm up. Marathon taster session  
Then 60min of 3min @ marathon effort; 3min @steady running (e.g. 7min30-8min30 miles)
15min steady running warm down.

18-Aug

3x15min threshold. 2min steady run recoveries.  Threshold running practice - cruising in a fast but controlled way with good running form  

25-Aug

8x sprint hills 1m15 up; jog down.  Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling  
3min jog or standing recovery  
Then 30min threshold run   
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