Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
May to August 2019

Advanced 2 Training Sessions
Date Run Objective Session Total Effort Location Upcoming Races
21 May Recovery & fun Post GBR social run

or

Alternatively join Intermediate 1 or Advanced 1 for their session		 Manageable! Richmond Park London 10k – 27 May
28 May Pace judgement & speed endurance Sidmouth Wood loops

- 1st loop @ 10k pace [90’’]
- 2nd loop @ 5k pace [90’’]
- 3rd loop @ 10k pace
- all paces at perceived effort		 6.6k Richmond Park


- Clockwise loops

- Strava segment: Sidmouth Wood lap (Sawyer's Hill gate)

 Dorking 10 miles – 2 Jun
4 Jun Leg strength & VO2 max Yoyos

- 3 sets of 10 * 100m very hard up and very easy down
- 3 mins recovery between sets		 3k (3 sets of 3 reps) Ballet School Hill in Richmond Park

- Session starts 100m below the white gate which is towards the top of the hill near the ballet school entrance		  
11 Jun Leg strength & VO2 max Dark hills

- 4 sets of 5 * 150m hard up and very easy down
- 2 mins recovery between sets		 3k (4 sets of 5 reps) Dark Hill in Richmond Park

- Session starts towards at bottom of the hill near Kingston Gate
- Up the hill on LHS of the road

- Back down the hill on LHS of the road

 Ranelagh Richmond 10k – 16 Jun
18 Jun Recovery & fun 20 Ponds

- Guided tour of the park		 Approx. 10miles door to door Richmond Park  
25 Jun Leg Strength Kenyan Hills

- 3 sets of 2 * continuous 400m reps hard up and hard down
- 2 mins recovery between sets
- 3 * 1 mile sets in total
- 5k perceived effort pace		 3 miles (3 sets of 1,600m) Thatched House Lodge hill in Richmond Park

- Start near the gate on Queen’s road
- Head up the hill and around sundial
- Then down the hill back to the start		 Stragglers 5k mob match (Bushy parkrun) – 29 Jun
2 Jul Fun race Freedom parkrun time trial

- Combined session with Int1 & Int2		 5k Richmond Park

- Usual parkrun route

- Strava segment: Richmond Park Run

  
9 Jul Race Coad Cup XC handicap 4.95miles Richmond Park  
16 Jul Leg strength & pace judgement Pyramid

- Reps of 1, 2, 3, 2 & 1 mins [1’]

- 3 sets [3’]
- 5k perceived effort pace

 27 mins Richmond Park

- Session starts at Ham Gate
- Follow Tamsin trail anticlockwise to Robin Hood Gate
- Turn left at mini roundabout following road towards Pen Ponds car park

- Middle Road back to Ham Cross

 Elmbridge 10k – 21 Jul
23 Jul Leg Strength Killingley Loops

- Hard up, steady across, fast down, steady back [2’]		 5.1k or 6.4k (3 or 4 loops) Richmond Park

- Starting and finishing just inside Petersham gate opposite the Clubhouse		 Wedding Day 7k – 26 Jul
30 Jul VO2 max 15*200m

- Run in pairs with someone of a similar speed

- Walk back to the start slowly each time as recovery

 3k Old Deer Park  
6 Aug Race Ratchford Relay (women)

Dan’s Relay (anyone not doing Ratchford Relay)

   Richmond Park

Ham Common

 Wimbledon Dash 5k – 11 Aug
13 Aug VO2 max Paarlauf

- Runner A runs clockwise along 3 sides of a rectangle covering about 350m

- At the same time, as recovery, runner B walks clockwise about 100m along the 4th side of the rectangle

- The runners then alternate

- And so on…

 28 mins Polo Field in Richmond Park

- Strava segment: RP Polo Field 350m reps		  
20 Aug VO2 max 10*400m

- Relay in teams of 3

- At start Runners A & C stand together 400m from Runner B
- Runner A runs fast to Runner B 
- Runner B runs fast back to Runner C 
- And so on…
- In total each Runner does 10*400m reps

 4k Rugby Pitches in Richmond Park  
27 Aug 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 Middle Road in Richmond Park

- Outs & backs
- Start at Ham Cross
- Head towards Pen Ponds car park Road