Ranelagh Harriers Training Plan
 Training - Advanced Group 
 November to December 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

21-Nov

3x8min threshold. 8x60s hill sprints Nightingale Lane for hills Threshold running and hill strength South of Thames 5m

28-Nov

5x5min intervals, 60sec recoveries King George Playing Fields, near Ham House Speed endurance n/a

05-Dec

2x8min threshold followed by 6x2min with 60s jog recoveries Riverside Drive.  2min reps on the wide pavement section Threshold and speed Mob Match vs SLH. 

12-Dec

Paarlauf (30min) - running in pairs  Old Deer Park, round 2x football pitches Speed and fun South of Thames 7.5m

19-Dec

3x8min threshold. 8x60s hill sprints Nightingale Lane for hills Threshold running and hill strength n/a

26-Dec

No training session at club n/a n/a Henty Relays

02-Jan

6x4min off 75s recovery + 6x30s tag sprints Tamsin Trail from bridge near Roehampton Gate, towards Robin Hood gate Speed endurance Surrey XC Champs
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