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