Ranelagh Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
November to December 2020

Advanced 2 Training Sessions

Date Run Objective Session Total Effort Location
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

- 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 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)