Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
September to December 2019

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location Upcoming Races
17 Sep Pace judgement & speed endurance Round & Round & Round

- 3 * 2.3k reps
- 1st rep @ 10k pace [90'']
- 2nd rep @ 5k pace [120'']
- 3rd rep @ 10k pace
6.9k Anticlockwise Ham loops

- Start at corner of Ham Gate Avenue and Church Road near Ham Gate
- Along Ham Gate Avenue then left onto Upper Ham Road
- Along Upper Ham Road then left onto Church Road
- Follow Church Road back to corner of Ham Gate Avenue and Church Road near Ham Gate
Men’s & Women’s Road Relays – Crystal Palace 22 Sep
24 Sep 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
Page Cup XC Handicap – Richmond Park 28 Sep
01 Oct 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
 
08 Oct Pace judgement & speed endurance 666

- 4 reps covering same distance but 6 secs quicker each than the previous rep
- 1st rep 6:00mins @ 10k pace [90'']
- 2nd rep 5:54mins @ between approx. 5-10k pace [90'']
- 3rd rep 5:48mins @ approx. 5k pace [120'']
- 4th rep 5:42mins @ approx. 3k pace
23:42 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
Surrey Men's & Women's XC League – Priory Park, Reigate 12 Oct. Cabbage Patch – Twickenham 13 Oct
15 Oct Recovery & speed endurance Paced Lap of the Park

- No warm up!
- Option of paced groups at different marathon paces (e.g. 3:20 & 3:45 M target times)
- 4.7k continuous to Robin Hood Gate. Regroup [2']
- Continuous back to Richmond Gate. Regroup
10.85k Richmond Park

- Clockwise lap on the road (from Richmond Gate)
Surrey Men's & Women’s Masters XC Championship – Morden Park 19 Oct. Men's & Women’s Southern XC Relays – Wormwood Scrubs 19 Oct
22 Oct Leg Strength Yoyos

- 3 sets of 10 * 100m very hard up and very easy down (walking or jogging very slowly)
- 3 mins recovery between sets
3k (3 sets of 3 reps) Thatched House Lodge hill in Richmond Park

- Reps start at the gate near the junction with Queen’s Road
 
29 Oct Leg Strength Dancing Hills

- 300m reps @ 5k perceived effort pace
- 5 reps hard up and very easy down [2']
- Repeat
3k (2 sets of 5 reps) Ballet School hill in Richmond Park Mob Match v Orion Harriers – Richmond Park 2 Nov
12 Nov 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
Surrey Men’s XC League – Wimbledon Common 9 Nov. Surrey Women’s XC League – tbc 9 Nov
12 Nov 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'']
3k Start at corner of King’s Road / Park Road Men’s & Women’s XC Championship – Parliament Hill 16 Nov
19 Nov 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 Thames Hare & Hounds – Kingston Vale 23 Nov. South of Thames 5 mile XC Championship – tbc 23 Nov
26 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 (3 sets of 5 reps) Riverside Drive

- Outs & backs
 
03 Dec VO2 max 600m Repeats

- 8 reps at 2-3k pace
- After each effort jog 200m very slowly in same amount of time it takes for each 600m rep
4.8k Ham Gate Avenue  
10 Dec 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
Mob Match v South London Harriers – Coulsdon 14 Dec
17 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
South of Thames 7.5 mile XC Championship – Lloyd Park 21 Dec
24 Dec Festive fun!!! Christmas Cracker Relay

- Combined session with other groups
- Drinks after in the Cricketers
  Richmond Green Hently Relay – Richmond Park 28 Dec
31 Dec   NO TRAINING. NEXT SESSION 7 JAN      

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM Start date not yet known but likely 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)