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)