Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
May to August 2021

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location
11 May Pace judgement and speed endurance Short & sweet (aka hard & fast)

- 4 * 1k [2’]

- 2k pace

4k Ratchford Relay course in Richmond Park
18 May Pace judgement and speed endurance Around Kew Gardens

- 4 * 2k

- 1st rep @ M pace [90’’]

- 2nd rep @ HM pace [90’’]

- 3rd rep @ 10k pace [120’’]

- 4th rep @ 5k pace

8k Clockwise loop around Kew Gardens

- WU to Richmond Bridge

- Along the river to Kew Bridge then back to Richmond Bridge along Kew Road

- Regroup then WD back from Richmond Bridge

25 May Pace judgement & speed endurance parkrun triangle

- 5 * 1k reps [1’]

- 1st rep @ 10k pace

- 2nd rep @ 5k pace

- 3rd rep @ 3k pace

- 4th rep @ 5k pace

- 5th rep @ 10k pace

5k Richmond Park parkrun course
1 Jun Pace judgement and speed endurance Sheen Triangles

- 3 * 2k reps [2’]

- each rep comprises 3 continuous legs

- 1st leg (approx. 0.5k) @ M pace

- 2nd leg (approx. 0.7k) @ 10k pace

- 3rd leg (approx. 0.8k) @ 5k pace

- All paces at perceived effort

6k Richmond Park

- Anti-clockwise from Sheen Gate to Sheen Roundabout to Roehampton Gate then back to Sheen Gate

- 1st leg: Sheen Gate to Sheen roundabout

- 2nd leg: Sheen roundabout to Roehampton Gate

- 3rd leg: Roehampton Gate to Sheen Gate

8 Jun Pace judgement and speed endurance Mile Repeats

- 4 * 1 mile [2']
- 1st & 3rd reps @ 10k pace
- 2nd & 4th reps @ 5k pace
4 miles Middle Road in Richmond Park

- Outs & backs
- Start at Ham Cross
- Head towards Pen Ponds car park and then left to the white gate

15 Jun Pace judgement and speed endurance Sidmouth Wood Loops

- 3 * 2.2k reps

- 1st loop @ 10k pace [2’]

- 2nd loop @ 5k pace [2’]

- 3rd loop @ 10k pace

- All paces at perceived effort

6.6k Richmond Park

- Clockwise loops

- Strava segment: Sidmouth Wood

22 Jun Fun 20 Ponds

- Guided tour of the park

- Drinks after at the Roebuck (subject to current COIVD restrictions)

Approx. 10 miles door to door Richmond Park
29 Jun Fast fun 1 Mile TT 1 mile Bushy Park
6 Jul 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) Ballet School Hill in Richmond Park

- Reps start 100m below the Ballet School entrance (towards the top of the hill just before the gates / wooden fence on left and right of the road)

13 Jul Leg Strength Dark Hills

- 4 sets of 5 * 150m hard up and very easy down (walking or jogging very slowly)

- 2 mins recovery between sets

3k (4 sets of 5 reps) Dark Hill in Richmond Park

- Tamsin Trail

- Reps start 150m below last tree on the left just before the 'Horse Track Crossing' sign

- Up the hill on LHS of the trail

- Back down the hill on RHS of the trail

20 Jul Leg Strength Kenyan Hills

- 5 * 2 *400m [90’’]

- Continuous 400m hard up and 400m hard down @ 3-5k perceived effort pace

4k (5 sets of 800m) 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

27 Jul Leg Strength Killingley Loops

- 3 * 1.7k loops

- Hard up, steady across, fast down, steady across [2’]

5.1k Richmond Park

- Starts and finishes near Petersham pedestrian gate (opposite the clubhouse)

3 Aug 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
10 Aug VO2 max 444

- 3 sets of 4 * 400m @ 2k pace
- 1 minute recovery after each rep
- 4 minutes recovery after each set
6.4 (4 sets of 4 reps) Middle Road in Richmond Park

- Outs & backs
- Start at Ham Cross
- Head towards Pen Ponds car park
17 Aug VO2 max 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
24 Aug Pace judgement 4 minutes triangle

- 4’ @ 10k pace [1’]
- 4’ @ 5k pace [1’]
- 4’ @ 3k pace [1’]
- 4’ @ 2k pace [3’]
- 4’ @ 3k pace [1’]
- 4’ @ 5k pace [1’]
- 4’ @ 10k pace
28 mins Middle Road in Richmond Park

- Outs & backs
- Start 150m along the Middle Road from Ham Cross
- Head towards Pen Ponds car park
31 Aug VO2max, high intensity, pace judgement & speed endurance 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

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 possibly also a red light (so that you can be seen from behind)