Ranelagh Harriers Training Plan Training - Advanced Group 1 November 2019 to January 2020
|Period - autumn|
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.
|Tuesday||Session||Location & Surface||Purpose||Imminent races|
|19 Nov||3x8min threshold. 8x60s hill sprints||Towpath near boathouses for threshold (tide permitting). Nightingale Lane for hills||Threshold running and hill strength||Thames Mob Match (away)|
|26 Nov||5x5min intervals, 60sec recoveries||King George Playing Fields, near Ham House||Speed endurance||None|
|3 Dec||2x8min threshold followed by 6x2min with 60s jog recoveries||Riverside Drive. 2min reps on the wide pavement section||Threshold and speed||None|
|10 Dec||Paarlauf (30min) - on/off sprints, running in pairs||Old Deer Park, round 2x football pitches. Wear good grip footwear||Speed and fun||Mob Match vs SLH (away)|
|17 Dec||8x3min (90s recovery)||Sheen Playing fields, grass||Speed endurance||South of Thames 7.5m (Croydon)|
|24 Dec||Look out for a possible session during the day||Something like 3x8min round Sidmouth Wood, then 8x45s up Holly Lodge Hill||Speed endurance and hill strength||Henty Relays - RIchmond Park - 28 Dec. Last race of the decade?|
|31 Dec||Look out for a possible last session of the decade. Details closer to the time if so.||Something like Kenyan Hills (4x6min continuous hill running near Pen Ponds)||Hill speed endurance, and downhill running technique||Surrey & Middlesex XC Champs (Sunday and Saturday respectively)|
|7 Jan||(4min, 3min, 2min, 1min) x2
2min recovery between sets; 1min after each rep.
Then 10min Indian File running (jog in a line; back runner sprints to front)
|Meet Sheen Gate, using triangle between Sheen Gate, roundabout and Roehampton Gate. tarmac and trail||Speed endurance and practising pacing through different length reps and across a long session||Surrey League 3 - Chobham Common|
|14 Jan||3x8min threshold off 90s jog recoveries followed by 8x45s hill sprints with jog down recoveries||3x8 min on towpath from boathouse. Hill Sprints Nightingale Lane||Threshold running and hill strength||"B team" race vs Bank of England|
|21 Jan||4x (3min, 2min, 1min). 60s between reps; 2m30s between sets||Sheen Playing fields, grass||Vo2 max, and practice at alternating pace||Southern XC Champs - Parliament Hill|
|28 Jan||10min marathon pace; 4x5min intervals; 10min marathon pace||Marathon pace round Sheen Gate/Sheen Cross/Roehampton Gate triangle; intervals on Tamsin Trail towards Robin Hood Gate||Marathon taster session||n/a|