Ranelagh Harriers Training Plan
 Training - Advanced Group 
 August to November 2018 
Period - summer
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

21-Aug

3x15min threshold. 2min steady run recoveries.

Done in groups formed of similar paced runners.

Regroup at end by Pen Ponds for warm down
Start Sheen Gate:

1st rep in Two Storm Wood (between Sheen Gate and Holly Lodge)

2nd rep across road around Queens Ride

3rd rep on hill between Pen Ponds and Richmond Gate
Threshold running practice - cruising in a fast but controlled way with good running form  

28-Aug

8x sprint hills 1m15 up; jog down.

3min jog or standing recovery

Then 30min threshold run.  Regroup at end for warm down
Sprint Hills up Kingston Hill (Tamsin Trail; not road)

Threshold from top of Kingston Hill to Robin Hood Gate and round towards Richmond Gate
Hlil strength + improving ability to run at comfortable threshold pace after serious exertion (simulates fast start to race, then settling down)  

04-Sep

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

2min recovery between sets; 1min after each rep
Sheen Playing fields, grass Speed endurance and practising pacing through different length reps and across a long session Sat 8 - Thomas Cup / opening run

11-Sep

8x3 min with 90s jog recoveries Meet Sheen Gate.  Reps on Tamsin Trail from Roehampton Gate Speed endurance Sat 15 - Surrey Road Relays

18-Sep

6x4min (75s recovery) + 6x30s tag sprints (60s) Meet Ham Cross. Road across centre of park Speed endurance, with some speed on the end Sun 23 - Southern Road Relays - Crystal Palace

25-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 29 - Page Cup handicap

02-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  

09-Oct

6-8x3min (90s recovery) Sheen Playing fields, grass Taper session before Surrey League Sat 13- Surrey League 1 (Richmond Park). A and B teams (10 each)

16-Oct

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

23-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  

30-Oct

10x2min (60s) Riverside Drive, wide pavement Quick session to get speed in legs before Surrey League.  Sat 3 - Mob vs Orion (a)

06-Nov

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

13-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  
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