Ranelagh Harriers Training Plan Training - Advanced Group October to November 2018
|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.
|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|
|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|
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|
|10x2min (60s)||Riverside Drive, wide pavement||Quick session to get speed in legs before Surrey League.||Sat 3 - Mob vs Orion (a)|
|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)|
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|