Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
February to April 2021
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location |
| 23 Feb | Leg Strength | Florence’s Hill - 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 - Treat… |
2.3k | Nightingale Lane [2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa] |
| 2 Mar | Leg Strength | Ups and Downs - Hard up Richmond hill (from junction with Compass Hill) to junction with Nightingale Lane – approx. 700m - Very easy down Star and Garter hill to junction with Petersham Road – approx. 600m - Hard up Star and Garter hill to junction with Nightingale Lane – approx. 600m - Very easy down Richmond hill to junction with Compass Hill – approx. 700m - 2.5 or 3 reps [2'] |
3.3k or 3.9k (i.e. the ups) | Richmond Hill & Star and Garter Hill - Recce route as session warm up - from Petersham Road up Star & Garter hill to junction with Nightingale Lane and then down Richmond Hill to corner with Compass hill - Warm down along Petersham Road back to the clubhouse |
| 9 Mar | 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 | Riverside Drive - Outs & backs |
| 16 Mar | VO2 max | 444 - 3 sets of 4 * 400m @ 2k pace - 1 minute recovery after each rep - 4 minutes recovery after each set |
6.4 (4 sets of 4 reps) | Middle Road in Richmond Park - Outs & backs - Start at Ham Cross - Head towards Pen Ponds car park |
| 23 Mar | VO2 max | 600m Repeats - 8-10 reps at 2k pace - After each effort jog 200m very slowly in same amount of time it takes for each 600m rep |
4.8 – 6.0k | Ham Gate Avenue |
| 30 Mar | High Intensity | Yasso 800s - 7 or 8 reps - walk 100m in 90 secs between each rep to complete the 900m loop |
5.6 or 6.4k | Ranelagh Drive - Anticlockwise loops starting by Richmond Lock |
| 6 Apr | Pace judgement | 4 minutes triangle - 4’ @ 10k pace [1’] - 4’ @ 5k pace [1’] - 4’ @ 3k pace [1’] - 4’ @ 2k pace [3’] - 4’ @ 2k pace [1’] - 4’ @ 3k pace [1’] - 4’ @ 5k pace [1’] - 4’ @ 10k pace |
32 mins | Middle Road in Richmond Park - Outs & backs - Start 150m along the Middle Road from Ham Cross - Head towards Pen Ponds car park |
| 13 Apr | VO2max, high intensity, pace judgement & speed endurance | 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 - Outs & backs - Start on
Ham Gate Avenue near junction with Upper Ham Road |
| 20 Apr | High intensity, pace judgement & speed endurance | Parkrun - 5*1k reps @ 5k pace [1’] |
5k | Richmond parkrun course |
| 27 Apr | Recovery & pace judgement | Lap (or part lap) of Richmond Park - No warm up! - 2 paced groups at different marathon paces (e.g. 3:15 & 3:30 M target times) - Groups set off approx. 2 mins apart (slowest first, fastest last) - 10.85k clockwise lap on the road |
10.85k or less | Richmond Park - Clockwise lap on the road (from Richmond Gate) |
SIGNING UP FOR TRAINING SESSIONS: a Teamer invite is sent out on Friday morning each week for the follow Tuesday’s training session. If you want to run with the group you must sign up in advance i.e. "accept". In advance of the session please change your acceptance status to ‘decline’ if you are no longer able to attend so that the Coach / Leader does not wait for you to arrive at the designated meeting point for the training session.
SAFETY FIRST: Please wear / high vis clothes and to also bring a headtorch (so you can see) and possibly also a red light (so that you can be seen from behind)