Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
January to April 2020
Advanced 2 Training Sessions |
|||||
| Date | Run Objective | Session | Total Effort | Location | Upcoming Races |
| 28 Jan | Pace judgement & speed endurance | Mile Repeats - 4 * 1 mile [2'] - 1st & 3rd reps @ 10k pace - 2nd & 4th reps @ 5k pace |
4 miles | Richmond Park - Middle Road from Ham Cross towards Pen Ponds car park and then left to the white gate |
|
| 4 Feb | Pace judgement & speed endurance | Faster & Faster & Faster... - 6 * 900m - 1st rep @ HM pace [90''] - 2nd rep @ 10 mile pace [90''] - 3rd rep @ 10k pace [120''] - 4th rep @ 5k pace [120''] - 5th rep @ 3k pace [120''] - 6th rep @ 2k pace |
5.4k | Ranelagh Drive - Anticlockwise loops starting by Richmond Lock |
Surrey Men's XC League – Lloyd Park 8 Feb. Surrey Women's XC League – Richmond Park 8 Feb |
| 11 Feb | Recovery | Easy river loop - Indian file along Riverside drive to Teddington Lock - Main session starts at junction of Ferry Road and Manor Road - HM pace to Richmond Bridge (approx. 5k). Regroup |
5k | River loop over Teddington Lock bridge then
back over Richmond Bridge - Clubhouse to Palm Centre near Ham House for WU exercises and drills - Riverside Drive to Teddington Lock - Over Teddington Lock then along Ferry Road to junction with Manor Road - Main session along Manor Road, Twickenham Road, Strawberry Vale & Cross Deep before turning right down Wharf Lane to the river - Follow river to Richmond Bridge then back to clubhouse |
|
| 18 Feb | 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 reps [2'] |
2.6k (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 |
National Men’s & Women’s XC Championships – Nottingham 22 Feb. |
| 25 Feb | Leg Strength | Royal Hills - Steady pace down Park Road (approx. 200m) - Fast down Queen’s Road (approx. 800m) - Steady pace along Sheen Road (approx. 300m) - Fast up King’s Road (approx. 700m) - 3 reps each of approx. 2k [90''] |
4.5k | Start at corner of King’s Road / Park
Road - Strava segment Royal Hills |
|
| 3 Mar | 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 Blackheath – Richmond Park 7 Mar. |
| 10 Mar | High Intensity | 344 - 3 sets of 4 * 400m @ 2k pace - 1 minute recovery after each rep - 4 minutes recovery after each set |
4.8k (3 sets of 4 reps) | Middle Road in Richmond Park - outs & backs - start at Ham Cross - head towards Pen Ponds car park |
Clutton Cup XC Handicap – Richmond Park 14 Mar. |
| 17 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 |
Men’s & Women’s Southern Relays – Milton Keynes 22 Mar. |
| 24 Mar | High Intensity | Dromedary - 200m @ 1k pace [30''] - 400m @ 2k pace [60''] - 600m @ 3k pace [60''] - 800m @ 5k pace [90''] - 1,000m @ 10k pace [120''] - 800m @ 5k pace [90''] - 600m @ 3k pace [60''] - 400m @ 2k pace [60''] - 200m @ 1k pace |
6.0k | Ham Gate Avenue | |
| 31 Mar | High Intensity | Bactrian - 400m @ 2k pace [60’’] - 800m @ 3k pace [90’'] - 1,200m @ 5k pace [120’'] - 800m @ 3k pace [90’'] - 1,200m @ 5k pace [120’'] - 800m @ 3k pace [90''] - 400m @ 2k pace |
5.6k | Middle Road in Richmond Park | Baker Cup XC Handicap – Richmond Park 4 Apr. |
| 7 Apr | High Intensity | 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 |
|
| 14 Apr | Spring Marathon taper session | Great Pyramid of Richmond - 400m @ 2k pace [90’’] - 800m @ 3k pace [90’’] - 1,600m @ 5k pace [2’] - 800m @ 3k pace [90’’] - 400m @ 2k pace |
4k | Ham Gate Avenue - long cool down through Richmond Park, up to Ham Cross and back to Richmond gate |
Brighton marathon – 18 Apr. Boston marathon – 19 Apr. |
| 21 Apr | Spring Marathon taper session | Parkrun - 5*1k reps [1’] - 1st rep @ M pace - 2nd rep @ HM pace - 3rd rep @ 10mile pace - 4th rep @ 10k pace - 5th rep @ 5k pace (option for last repeat: M pace for those running London marathon) |
5k | Richmond parkrun course | London marathon – 26 Apr. |
| 28 Apr | Recovery & pace judgement | Lap (or part lap) of Richmond Park - No warm up! - Option of 2 or 3 paced groups at different paces |
10.85k or less | Richmond Park |
|
RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM 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)