Ranelagh Harriers Training Plan
 Training - Advanced Group 
  July to August  2017 
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 Location & Surface Session Purpose / other comments Imminent major races
25-Jul Off road in middle of park. Start from Sheen Playing Fields. Finish Richmond Gate.  Mini-groups of similar paced runners run up to 45min threshold in centre of park, changing leader every 5min.  The leader of each mini-group decides which route the mini-group should take. Threshold practice, improving running economy and strength off-road on hills Fri 28 Jul Wedding Day 7km
01-Aug Hill from Petersham Gate up to Pembroke Lodge.

Threshold out to Kingston Gate, up Kingston Hill, then back towards Richmond Gate. Don't forget Post pain pint in the Roebuck afterwards!
8x sprint hills 1m15 up; jog down.

3min jog or standing recovery

Then 30min threshold run.  Regroup at end for warm down
Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling down)  
08-Aug Grass, centre of park 40min hilly fartlek.  Split into mini-groups of around 4 runners of similar pace.  Reps of between 2-5min, with 1min recoveries.  Change leader after each rep.  Leader decides route and length of rep.  Speed endurance training wimbledon Dash 5km - 13th Aug
15-Aug Tamsin Trail 90min run.  15min light warm up.

Without stopping, separate into mini-groups of similar pace and run 60min of 3min marathon effort; 3min steady running (e.g. 7min30-8min30 miles)

15min steady running warm down.
Marathon taster session  
22-Aug Start Sheen Gate:

1st rep in Two Storm Wood (between Sheen Gate and Holly Lodge)

2nd rep across road around Queens Ride

3rd rep on hill between Pen Ponds and Richmond Gate
3x15min threshold. 2min steady run recoveries.

Done in groups formed of similar paced runners.

Regroup at end by Pen Ponds for warm down
Threshold running practice - cruising in a fast but controlled way with good running form  
29-Aug Sprint Hills up Kingston Hill

Threshold from top of Kingston Hill to Robin Hood Gate and round towards Richmond Gate
8x sprint hills 1m15 up; jog down.

3min jog or standing recovery

Then 30min threshold run.  Regroup at end for warm down
Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling down) Surrey Road Relays - Sat 2 Sept
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