Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
September to December 2020
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location |
| 22 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 |
| 29 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 |
| 06 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 |
| 13 Oct | Recovery & speed endurance | Paced Lap of the Park - No warm up! - 2 paced groups at different marathon paces (e.g. 3:20 & 3:45 M target times) -
10.85k anti-continuous lap on the road |
10.85k | Richmond Park - Clockwise lap on the road (from Richmond Gate) |
| 20 Oct | Leg Strength | Dancing Hills - 2 * 5 * 300m reps [2’] - Hard up @ 5k perceived pace - Very easy down |
3k | Ballet School hill in Richmond Park |
| 27 Oct | 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 |
| 03 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''] |
4.5k | Start at corner of King’s Road / Park Road |
| 10 Nov | Leg Strength | Florence’s Hill - 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] |
| 17 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 | Riverside Drive - Outs & backs |
| 24 Nov | 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 |
| 01 Dec | VO2 max | 600m Repeats - 8-10 reps at 2k pace - After each effort jog 200m very slowly in same amount of time it takes for each 600m rep |
4.8 – 6.0k | Ham Gate Avenue |
| 08 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 |
| 15 Dec | Festive fun!!! | Christmas Cracker Relay - tbc - Combined session with other groups - Drinks after in the Cricketers |
Richmond Green | |
| 22 Dec | More festive fun!!! | Christmas Surprise - Regular ‘hydration’ pit stops |
Around Richmond
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| 29 Dec | NO TRAINING. NEXT SESSION 5 JAN | |||
SIGNING UP FOR TRAINING SESSIONS: a Teamer invite is sent out on Friday morning each week for the follow Tuesday’s training session. If you want to run with the group you must sign up in advance i.e. "accept". In advance of the session please change your acceptance status to ‘decline’ if you are no longer able to attend so that the Coach / Leader does not wait for you to arrive at the designated meeting point for the training session.
RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM start date not yet known, but likely starts in early November for up to 6 weeks
SAFETY FIRST: Please wear / high vis clothes and to also bring a headtorch (so you can see) and possibly also a red light (so that you can be seen from behind)