Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
March to April 2020
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location | Upcoming Races |
| 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 |
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| 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 |
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RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM Starts in February 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)