Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
March to April 2020

Advanced 2 Training Sessions

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
 
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 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)