Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
November to December 2020
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location |
| 10 Nov | 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 |
2.3k | Nightingale Lane [2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa] |
| 17 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 | Riverside Drive - Outs & backs |
| 24 Nov | 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 |
| 01 Dec | 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 |
| 08 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 |
| 15 Dec | Festive fun!!! | Christmas Cracker Relay - tbc - Combined session with other groups - Drinks after in the Cricketers |
Richmond Green | |
| 22 Dec | More festive fun!!! | Christmas Surprise - Regular ‘hydration’ pit stops |
Around Richmond
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| 29 Dec | NO TRAINING. NEXT SESSION 5 JAN | |||
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.
RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM start date not yet known, but likely starts in early November for up to 6 weeks
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)