Ranelagh Harriers Training Plan Training - Advanced Group February to March 2018
|Period - winter|
are these sessions for?
We write these Tuesday training sessions for people
looking to improve their time at distances between 5km
and the marathon.
I get left behind? In a
word, no. All speeds of runner are welcome.
How do I get more advice? Grab a minute with Phil at the sessions, or email me at (firstname.lastname@example.org). 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 behind Ham House on flat trail. Hill Sprints Nightingale Lane||Threshold running and hill strength||National XC (Parliament Hill, London)|
|6x4min (75s recovery)||King George Playing Fields, Ham, TW10 7RS||Speed endurance||Inter-Club vs Hercules Wimbledon and others|
|10x2min with 60s jog recoveries||Riverside Drive - pavement||VO2 max||None|
|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 (Sat) and Southern 6/12 Stage Relays (Milton Keynes) (Sun)|
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|