Ranelagh Harriers Training Plan
 Training - Advanced Group 1 
 September to November 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 and surface Purpose / other comments Imminent races

22 September

6x4min (75s recovery) + 6x30s tag sprints (60s) Meet Ham Cross. Road across centre of park Speed endurance, with some speed on the end Virtual Page Cup, 4.95 miles

29 September

5, 4, 3, 2, 1 mins x 2 (1 mins between reps, 2 mins between sets) Meet Sheen Gate, reps on triangle (Sheen Gate/Cross/Roehampton Gate) Speed endurance, and practice at alternating pace  

6 October

5x5min (75s recovery) + 6x30s tag sprints Meet Roehampton Gate, Tamsin Trail towards Robin Hood Gate Speed endurance, with some speed on the end  

13 October

8x3min (90s recovery) Sheen Playing fields, grass VO2max  

20 October

4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Riverside Drive, road/pavement A mix of speed endurance and faster running  

27 October

(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  

3 November

6x3min (90s recovery) King George's Playing Fields, near Ham House and Riverside Drive, TW10 7RS Tune-up for potential Surrey League fixture (TBC at time of publication)  

10 November

10x2min (60s) Riverside Drive, wide pavement Fast session for top-end speed  

17 November

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