Ranelagh Harriers Training Plan
 Training - Advanced Group 
 September to November 2017 
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.

SAFETY NOTICE: Please wear lights and reflective / light coloured clothing for training runs where the warm up or intervals are on road
Tuesday Location & surface Session Purpose / other comments Imminent races

26-Sep

35min Fartlek - in small groups of similar speed, take in turn to lead intervals of between 1-4min, with recoveries of 30s-2min. Route at discretion of leader.

Followed by 10x mini (40 metre) hillsprints on path through park.
Old Deer Park (grass) and potentially footpath alongside A316 between swimming pools and bridge Speed endurance, and practice at alternating pace Sat 30 - Page Cup handicap

03-Oct

5x5min (75s recovery) + 6x30s tag sprints Sheen Gate. Trail / tarmac using triangle between Sheen Gate, Sheen Cross and Roehampton Gate Speed endurance, with some speed on the end  

10-Oct

6x3min (90s recovery) Sheen Playing fields, grass Taper session before Surrey League Sat 14 - Surrey League 1 (Reigate). A and B teams (10 each)

17-Oct

4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Riverside Drive, road/pavement Threshold running practice Surrey Masters XC

24-Oct

(5min, 4min, 3min, 2min, 1min) x2

2min recovery between sets; 1min after each rep.
Sheen Gate. Trail / tarmac using triangle between Sheen Gate, Sheen Cross and Roehampton Gate Speed endurance and practising pacing through different length reps and across a long session  

31-Oct

10x2min (60s) Riverside Drive, wide pavement Quick session to get speed in legs before Surrey League.  Sat 4 - Mob vs Thames (a)

7-Nov

6x3min (90s recovery) King George's Playing Fields, near Ham House and Riverside Drive, TW10 7RS Taper session before Surrey League Sat 11 - Surrey League 2 (Mitcham Common). A and B teams (10 each)

14-Nov

35min Fartlek - in small groups of similar speed, take in turn to lead intervals of between 1-4min, with recoveries of 30s-2min. Route at discretion of leader.

Followed by 10x mini (40 metre) hillsprints on path through park.
Old Deer Park (grass) and potentially footpath alongside A316 between swimming pools and bridge Speed endurance, and practice at alternating pace Sat 18 - London Men's XC champs
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