Ranelagh Harriers Training Plan
 Training - Advanced Group 1 
 November 2019  to  January 2020 
Period - autumn
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 Imminent races
19 Nov

3x8min threshold. 8x60s hill sprints Towpath near boathouses for threshold (tide permitting). Nightingale Lane for hills Threshold running and hill strength Thames Mob Match (away)
26 Nov 5x5min intervals, 60sec recoveries King George Playing Fields, near Ham House Speed endurance None
3 Dec 2x8min threshold followed by 6x2min with 60s jog recoveries Riverside Drive.  2min reps on the wide pavement section Threshold and speed None
10 Dec Paarlauf (30min) - on/off sprints, running in pairs  Old Deer Park, round 2x football pitches. Wear good grip footwear Speed and fun Mob Match vs SLH (away)
17 Dec 8x3min  (90s recovery) Sheen Playing fields, grass Speed endurance South of Thames 7.5m (Croydon)
24 Dec Look out for a possible session during the day Something like 3x8min round Sidmouth Wood, then 8x45s up Holly Lodge Hill Speed endurance and hill strength Henty Relays - RIchmond Park - 28 Dec. Last race of the decade?
31 Dec Look out for a possible last session of the decade. Details closer to the time if so.  Something like Kenyan Hills (4x6min continuous hill running near Pen Ponds) Hill speed endurance, and downhill running technique Surrey & Middlesex XC Champs (Sunday and Saturday respectively)
7 Jan (4min, 3min, 2min, 1min) x2
2min recovery between sets; 1min after each rep.  
Then 10min Indian File running (jog in a line; back runner sprints to front)
Meet Sheen Gate, using triangle between Sheen Gate, roundabout and Roehampton Gate.  tarmac and trail Speed endurance and practising pacing through different length reps and across a long session Surrey League 3 - Chobham Common
14 Jan 3x8min threshold off 90s jog recoveries followed by 8x45s hill sprints with jog down recoveries 3x8 min on towpath from boathouse. Hill Sprints Nightingale Lane Threshold running and hill strength "B team" race vs Bank of England
21 Jan 4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Sheen Playing fields, grass Vo2 max, and practice at alternating pace Southern XC Champs - Parliament Hill
28 Jan 10min marathon pace; 4x5min intervals; 10min marathon pace Marathon pace round Sheen Gate/Sheen Cross/Roehampton Gate triangle; intervals on Tamsin Trail towards Robin Hood Gate Marathon taster session n/a
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