Ranelagh Harriers Training Plan Training - Advanced Group 1 May to June 2021
|Period - spring|
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 and surface||Purpose / other comments|
|11 May||6 x 4mins (75s recovery) + 6 x 30s sprints (30s rest)||Meet Ham Gate, use Tamsin Trail and Polo Field. Trail and grass||Speed endurance + leg turnover|
|18 May||7 mins, 5 mins, 3 mins, 5 mins, 7 mins (90s recoveries)||Meet Sheen Gate, use triangle with Sheen Cross and Roehampton Gate. Trail.||Pacing over different length speed endurance and VO2 max intervals|
|25 May||x 12 mins threshold (2 mins jog recovery)||Meet Sheen Cross. Grassy undulating loop towards Pen Ponds and Ballet School.||Threshold running and speed|
|1 June||5 x 5 mins intervals (75s recovery) + 6 x 30s sprints (30s rests)||Meet Ham Cross. Road session across middle of park (or grass/trail verge).||Flat road running. Speed endurance and top-end speed|
|8 June||8 x 3 mins (90s recovery) + 6 x 30s sprints||Meet Sheen Gate. Reps on Tamsin Trail from Roehampton Gate (after drills)||Speed endurance|