Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore
March to May 2019

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location Upcoming Races
26 Mar High Intensity 444

- 4 sets of 4 * 400m @ 2k pace
- 1 minute recovery after each rep
- 4 minutes recovery after each set
4.8k Middle Road in Richmond Park

- outs & backs
- start at Ham Cross
- head towards Pen Ponds car park
Inter-Club Race v Hercules Wimbledon and Others – Richmond Park 30 Mar
2 Apr 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
Baker Cup XC Handicap – Richmond Park 6 Apr
9 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
Thames Towpath 10, Brighton & Paris marathons – 14 Apr
16 Apr Pace judgement 3 times 10

- 5’ @ HM pace, 5’ @ 10k pace [2’]
- 5’ @10k pace, 5’ @ 5k pace [2’]
- 5’ @ 5k pace, 5’ @ 3k pace
- walking recovery each time to regroup
30 mins Riverside Drive / Dukes Avenue / Lower Ham Road

- start on Riverside Drive by Ham House
- continue onto Dukes Avenue then right at the petrol station
- past Hawker Centre on Lower Ham Road towards the river in the direction of Canbury Gardens
 
23 Apr Pace judgement 666

- 4 * 6 mins covering same distance each time but 6 secs quicker overall each rep
- 1st rep @ 10k pace [90’’]
- 2nd rep @ between 5-10k pace [90’’]
- 3rd rep @ 5k pace [120’’]
- 4th rep @ 3k pace
<24 mins Middle Road in Richmond Park

- outs & backs
- start at Ham Cross
- head towards Pen Ponds car park
- at the end of the Middle Road turn left
London marathon – 28 Apr
30 Apr Recovery & pace judgement Lap (or part lap) of Richmond Park

- no warm up!
- option of paced groups at different paces
10.8k or less Richmond Park

- clockwise lap
- continuous to Robin Hood Gate. Regroup
- continuous back to Richmond Gate. Regroup
Ranelagh half marathon – 5 May
7 May Pace judgement & speed endurance Sheen Triangles 3*2k

- progressive 2k reps
- 1st rep @ 10k pace [2’]
- 2nd rep @ 5k pace [2’]
- 3rd rep @ 3k pace
- all paces at perceived effort
Approx. 6k Richmond Park

- anti-clockwise triangle from Sheen Gate to Sheen Roundabout to Roehampton Gate then back to Sheen Gate
 
14 May Leg Strength Kenyan Hills

- each rep: 2 * continuous 400m hills hard up and hard down [2’]
- 3 * 1 mile reps in total
- 5k perceived effort pace
3 miles Thatched House Lodge hill in Richmond Park

- start near the gate on Queen’s road
- head up the hill and around sundial
- then down the hill back to the start
Green Belt Relay – 18 & 19 May
21 May Recovery & fun Post GBR social run

or

Alternatively join Intermediate 1 or Advanced 1 for their session
Manageable! Richmond Park  

 

SAFETY FIRST: while we are still running in the dark please wear bright clothes / high vis clothes and also bring a headtorch (so you can see) and a red light (so that you can be seen from behind)