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


(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


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