Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Marcus
October to December 2021

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location
26 Oct Leg Strength Long, hard Kenyan hills

- 5 * 2 * 400m [90’’]

- 400m hard up (5k pace) and 400m hard down (3k pace)

4.8k Thatched House Lodge hill in Richmond Park

- Start at the gate at the junction with Queen’s Road
- Head up the hill and around sundial
- Then down the hill back to the start

- See Strava segments: Thatched House hill 400m up & Thatched House hill 400m down

02 Nov TBC Combined session with Adv1

- Session details to be confirmed
- Drinks with Adv1 afterwards in the Roebuck
09 Nov Leg Strength Royal Hills

- Steady pace down Park Road (approx. 200m)
- Fast down (5k pace) Queen’s Road (approx. 800m)
- Steady pace along Sheen Road (approx. 300m)
- Fast up (10k pace) King’s Road (approx. 700m)
- 3 reps each of 2.05k [90'']
6.2k Start at corner of King’s Road / Park Road
16 Nov 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
23 Nov VO2 max 600m Repeats

- 8-10 reps at approx. 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
30 Nov VO2 max 444

- 3 * 4 * 400m @ approx. 2k pace
- 1 minute recovery after each rep
- 4 minutes recovery after each set
4.5k Riverside Drive

- Outs & backs
07 Dec Pace judgement & speed endurance 5*1k triangle

- 1st & 5th reps @ 10k pace [60’’]

- 2nd & 4th reps @ 5k pace [90’’]

- 3rd rep @ 3k pace [120’’]

5.0k Richmond Park

- Clockwise 5k loop on the road from Pen Ponds car park:
- Over the ballet school hill
- Right at Sheen Cross roundabout

- Right at Roehampton Gate roundabout

- Right at Robin Hood Gate roundabout back to Pen Ponds car park

14 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
21 Dec Festive fun!!! Christmas Cracker Relay - TBC

- Combined session with other groups
- Drinks after in the Cricketers
  Richmond Green
28 Dec More festive fun!!! Christmas Surprise

- Regular ‘hydration’ pit stops
  Around Richmond

- Circular route to be revealed on the night

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 please 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.

MEETINGS POINTS FOR SESSIONS: the meeting point for the session will be detailed in the Teamer invite. If the meeting point changes subsequently runners will be notified on the Adv2 WhatsApp group. Please advise the Coach / Leader in advance if you intend to meet the group at the location where the session is taking place and arrive warmed up ready for the session.

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8 PM: start date not yet known but likely starts in early November for up to 6 weeks.

SAFETY FIRST: please wear bright / 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).