Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore
March to May 2019
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location | Upcoming Races |
| 26 Mar | High Intensity | 444 - 4 sets of 4 * 400m @ 2k pace - 1 minute recovery after each rep - 4 minutes recovery after each set |
4.8k | Middle Road in Richmond Park - outs & backs - start at Ham Cross - head towards Pen Ponds car park |
Inter-Club Race v Hercules Wimbledon and Others – Richmond Park 30 Mar |
| 2 Apr | 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 |
Baker Cup XC Handicap – Richmond Park 6 Apr |
| 9 Apr | High Intensity | 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 |
Thames Towpath 10, Brighton & Paris marathons – 14 Apr |
| 16 Apr | Pace judgement | 3 times 10 - 5’ @ HM pace, 5’ @ 10k pace [2’] - 5’ @10k pace, 5’ @ 5k pace [2’] - 5’ @ 5k pace, 5’ @ 3k pace - walking recovery each time to regroup |
30 mins | Riverside Drive / Dukes Avenue / Lower Ham
Road - start on Riverside Drive by Ham House - continue onto Dukes Avenue then right at the petrol station - past Hawker Centre on Lower Ham Road towards the river in the direction of Canbury Gardens |
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| 23 Apr | Pace judgement | 666 - 4 * 6 mins covering same distance each time but 6 secs quicker overall each rep - 1st rep @ 10k pace [90’’] - 2nd rep @ between 5-10k pace [90’’] - 3rd rep @ 5k pace [120’’] - 4th rep @ 3k pace |
<24 mins | Middle Road in Richmond Park - outs & backs - start at Ham Cross - head towards Pen Ponds car park - at the end of the Middle Road turn left |
London marathon – 28 Apr |
| 30 Apr | Recovery & pace judgement | Lap (or part lap) of Richmond Park - no warm up! - option of paced groups at different paces |
10.8k or less | Richmond Park - clockwise lap - continuous to Robin Hood Gate. Regroup - continuous back to Richmond Gate. Regroup |
Ranelagh half marathon – 5 May |
| 7 May | Pace judgement & speed endurance | Sheen Triangles 3*2k - progressive 2k reps - 1st rep @ 10k pace [2’] - 2nd rep @ 5k pace [2’] - 3rd rep @ 3k pace - all paces at perceived effort |
Approx. 6k | Richmond Park - anti-clockwise triangle from Sheen Gate to Sheen Roundabout to Roehampton Gate then back to Sheen Gate |
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| 14 May | Leg Strength | Kenyan Hills - each rep: 2 * continuous 400m hills hard up and hard down [2’] - 3 * 1 mile reps in total - 5k perceived effort pace |
3 miles | 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 |
Green Belt Relay – 18 & 19 May |
| 21 May | Recovery & fun | Post GBR social run or Alternatively join Intermediate 1 or Advanced 1 for their session |
Manageable! | Richmond Park | |
SAFETY FIRST: while we are still running in the dark please wear bright clothes / high vis clothes and also bring a headtorch (so you can see) and a red light (so that you can be seen from behind)