Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
November to December 2019

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location Upcoming Races
19 Nov Leg Strength Nightingale Lane

- 6 * hard to hotel entrance (approx. 60m @ 10% gradient), very easy down [2']
- 6 * hard to mid-point of hill (approx. 130m @ 10% gradient), very easy down [2']
- Repeat
2.3k Nightingale Lane

[2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa]
Mob Match v Thames Hare & Hounds – Kingston Vale 23 Nov. South of Thames 5 mile XC Championship – tbc 23 Nov
26 Nov VO2 max 353

- 3 sets of 5 * 300m @ 1k pace
- 100m walk recovery over 1 minute after each rep
- 3 minutes stationary after each set
4.5k (3 sets of 5 reps) Riverside Drive

- Outs & backs
 
03 Dec VO2 max 600m Repeats

- 8 reps at 2-3k pace
- After each effort jog 200m very slowly in same amount of time it takes for each 600m rep
4.8k Ham Gate Avenue  
10 Dec VO2 max Yasso 800s

- 7 or 8 reps
- Walk 100m in 90 secs between each rep to complete the 900m loop
5.6k or 6.4k Ranelagh Drive

- Anticlockwise loops starting by Richmond Lock
Mob Match v South London Harriers – Coulsdon 14 Dec
17 Dec Pace judgement, speed endurance & VO2 max 54321

- 2 * 5 mins @ 10k pace [90'']
- 2 * 4 mins @ 5k pace [90'']
- 2 * 3 mins @ 3k pace [90'']
- 2 * 2 mins @ 2k pace [60'']
- 2 * 1 mins @ 1k pace [30'']
- Each rep out and back with rest after every rep as shown
30 mins Ham Gate Avenue / Church Road

- Start on Ham Gate Avenue near junction with Upper Ham Road
- Head towards Richmond Park then turn right onto Church Road
South of Thames 7.5 mile XC Championship – Lloyd Park 21 Dec
24 Dec Festive fun!!! Christmas Cracker Relay

- Combined session with other groups
- Drinks after in the Cricketers
  Richmond Green Hently Relay – Richmond Park 28 Dec
31 Dec   NO TRAINING. NEXT SESSION 7 JAN      

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM Start date not yet known but likely starts in November for up to 6 weeks  

SAFETY FIRST: for the sessions when we are running in the dark please wear bright clothes / high vis clothes and to also bring a headtorch (so you can see) and a red light (so that you can be seen from behind)