Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
July to August 2019

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location Upcoming Races
23 Jul Leg Strength Killingley Loops

- Hard up, steady across, fast down, steady back [2’]
5.1k or 6.4k (3 or 4 loops) Richmond Park

- Starting and finishing just inside Petersham gate opposite the Clubhouse
Wedding Day 7k – 26 Jul
30 Jul VO2 max 15*200m

- Run in pairs with someone of a similar speed

- Walk back to the start slowly each time as recovery

3k Old Deer Park  
6 Aug Race Ratchford Relay (women)

Dan’s Relay (anyone not doing Ratchford Relay)

  Richmond Park

Ham Common

Wimbledon Dash 5k – 11 Aug
13 Aug VO2 max Paarlauf

- Runner A runs clockwise along 3 sides of a rectangle covering about 350m

- At the same time, as recovery, runner B walks clockwise about 100m along the 4th side of the rectangle

- The runners then alternate

- And so on…

28 mins Polo Field in Richmond Park

- Strava segment: RP Polo Field 350m reps
 
20 Aug VO2 max 10*400m

- Relay in teams of 3

- At start Runners A & C stand together 400m from Runner B
- Runner A runs fast to Runner B 
- Runner B runs fast back to Runner C 
- And so on…
- In total each Runner does 10*400m reps

4k Rugby Pitches in Richmond Park  
27 Aug 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 Middle Road in Richmond Park

- Outs & backs
- Start at Ham Cross
- Head towards Pen Ponds car park Road