Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
November to December 2019
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location | Upcoming Races |
| 19 Nov | Leg Strength | Nightingale Lane - 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] |
Mob Match v Thames Hare & Hounds – Kingston Vale 23 Nov. South of Thames 5 mile XC Championship – tbc 23 Nov |
| 26 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 (3 sets of 5 reps) | Riverside Drive - Outs & backs |
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| 03 Dec | VO2 max | 600m Repeats - 8 reps at 2-3k pace - After each effort jog 200m very slowly in same amount of time it takes for each 600m rep |
4.8k | Ham Gate Avenue | |
| 10 Dec | 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 |
Mob Match v South London Harriers – Coulsdon 14 Dec |
| 17 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 |
South of Thames 7.5 mile XC Championship – Lloyd Park 21 Dec |
| 24 Dec | Festive fun!!! | Christmas Cracker Relay - Combined session with other groups - Drinks after in the Cricketers |
Richmond Green | Hently Relay – Richmond Park 28 Dec | |
| 31 Dec | NO TRAINING. NEXT SESSION 7 JAN | ||||
RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8PM Start date not yet known but likely starts in November for up to 6 weeks
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 a red light (so that you can be seen from behind)