Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
February to April 2021

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location
23 Feb 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

- Treat…

2.3k Nightingale Lane

[2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa]
2 Mar 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
- 2.5 or 3 reps [2']
3.3k or 3.9k (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
9 Mar 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
16 Mar 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
23 Mar 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
30 Mar High Intensity 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
6 Apr Pace judgement 4 minutes triangle

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

- Outs & backs
- Start 150m along the Middle Road from Ham Cross
- Head towards Pen Ponds car park
13 Apr 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

- Outs & backs

- Start on Ham Gate Avenue near junction with Upper Ham Road
- Head towards Richmond Park then turn right onto Church Road

20 Apr High intensity, pace judgement & speed endurance Parkrun

- 5*1k reps @ 5k pace [1’]

5k Richmond parkrun course
27 Apr Recovery & pace judgement Lap (or part lap) of Richmond Park

- No warm up!
- 2 paced groups at different marathon paces (e.g. 3:15 & 3:30 M target times)

- Groups set off approx. 2 mins apart (slowest first, fastest last)

- 10.85k clockwise lap on the road
- 4.75k continuous to Robin Hood Gate [2']
- 6.1k continuous back to Richmond Gate. Regroup

10.85k or less Richmond Park

- Clockwise lap on the road (from Richmond Gate)

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.

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)