Ranelagh Harriers Training Plan
 Training - Advanced Group 
 February to March 2019 
Period - winter
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 Session Location & Surface Purpose / other comments Imminent races


3x8min threshold off 90s jog recoveries followed by 8x45s hill sprints with jog down recoveries 3x8 min on towpath by Richmond Canoe club. Hill Sprints Nightingale Lane Threshold running and hill strength National XC (Leeds)


6x4min (75s recovery) King George Playing Fields, Ham, TW10 7RS Speed endurance Blackheath Mob (away, 11am Sunday)


4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Riverside Drive - pavement. Meet at Ham House end VO2 max  


Paarlauf (30min) - running in pairs Old Deer Park, round 2x football pitches (option to change to Sheen Playing Fields if park open again) Speed and fun Clutton Cup XC handicap


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

2min recovery between sets; 1min after each rep
Meet Sheen Gate; reps between bridge near Roehampton Gate and Robin Hood Gate Speed endurance and practising pacing through different length reps and across a long session  


6x3.5min (75s recovery) then 8x45s (jog down) Meet Ham Gate, follow Tamsin Trail towards Kingston Gate. Hill sprints on road up to Ham Cross Speed endurance and hill strength/speed Inter-club race vs Herc Wimbledon & others, including Ellis, Dysart and Junior Champs