Ranelagh Harriers Training Plan
 Training - Advanced Group 
 April to June 2018 
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 Location & surface Session Purpose / other comments Imminent races

24-Apr

Flying through Ferns - meet pen ponds carpark. Mainly grass 5x5min + 6x30s tag sprints Speed endurance and some speed at the end.  

01-May

Meet Sheen Gate.  Reps on Tamsin Trail from Roehampton Gate (after drills) 8x3min (only 6 suggested for those racing our half, starting at rep 3, doing more drills while others are doing first two reps). Then 6x30s sprints Speed endurance and lighter session for those doing Ranelagh 1/2 Ranelagh Half Marathon (SL1)

08-May

Meet between Pen Ponds. Intervals up to Ballet School and round lower pen pond. Hill reps on hill leading up to Sidmouth Wood from pen ponds 3x7.5min + 8x45s hill sprints Speed endurance and hill strength/speed  

15-May

Meet Ham Gate, use Tamsin Trail and Polo Field. Trail and grass 6x4min + 6x30s tag sprints Speed endurance and some speed at the end. Sutton 10km (SL2)

22-May

Meet Sheen Gate, use triangle with Sheen Cross and Roehampton Gate. Trail 2x (5,4,3,2,1min) (75s rests and 2min between sets) Pacing over different length speed endurance and VO2 max intervals Vitality London 10km

29-May

Meet Sheen Rugby Fields. Grassy undulating loop. 3x12min threshold. Afterwards two teams do 4x200m sprints each until they're finished Threshold running and speed Dorking 10m (SL3)

05-Jun

Meet Ham Cross. Road session across middle of park (or grass verge) 5x5min intervals.  6x30s sprints at end Flat road running. Speed endurance and speed  

12-Jun

Meet Sheen Gate.  Reps on Tamsin Trail from Roehampton Gate (after drills) 8x3min (only 6 suggested for those racing, starting at rep 3 and doing drills whilst waiting for others to complete first two reps). Then 6x30s sprints Speed endurance and lighter session for those doing Ranelagh 10km Ranelagh 10km (SL4)
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