Ranelagh
Harriers Training Plan
Advanced Group 2
Simon, Becky Northmore, Marcus
May to August 2021
Advanced 2 Training Sessions |
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| Date | Run Objective | Session | Total Effort | Location |
| 11 May | Pace judgement and speed endurance | Short & sweet (aka hard & fast) - 4 * 1k [2’] - 2k pace |
4k | Ratchford Relay course in Richmond Park |
| 18 May | Pace judgement and speed endurance | Around Kew Gardens - 4 * 2k - 1st rep @ M pace [90’’] - 2nd rep @ HM pace [90’’] - 3rd rep @ 10k pace [120’’] - 4th rep @ 5k pace |
8k | Clockwise loop around Kew Gardens - WU to Richmond Bridge - Along the river to Kew Bridge then back to Richmond Bridge along Kew Road - Regroup then WD back from Richmond Bridge |
| 25 May | Pace judgement & speed endurance | parkrun triangle - 5 * 1k reps [1’] - 1st rep @ 10k pace - 2nd rep @ 5k pace - 3rd rep @ 3k pace - 4th rep @ 5k pace - 5th rep @ 10k pace |
5k | Richmond Park parkrun course |
| 1 Jun | Pace judgement and speed endurance | Sheen Triangles - 3 * 2k reps [2’] - each rep comprises 3 continuous legs - 1st leg (approx. 0.5k) @ M pace - 2nd leg (approx. 0.7k) @ 10k pace - 3rd leg (approx. 0.8k) @ 5k pace - All paces at perceived effort |
6k | Richmond Park - Anti-clockwise from Sheen Gate to Sheen Roundabout to Roehampton Gate then back to Sheen Gate - 1st leg: Sheen Gate to Sheen roundabout - 2nd leg: Sheen roundabout to Roehampton Gate - 3rd leg: Roehampton Gate to Sheen Gate |
| 8 Jun | Pace judgement and speed endurance | Mile Repeats - 4 * 1 mile [2'] - 1st & 3rd reps @ 10k pace - 2nd & 4th reps @ 5k pace |
4 miles | Middle Road in Richmond Park - Outs & backs |
| 15 Jun | Pace judgement and speed endurance | Sidmouth Wood Loops - 3 * 2.2k reps - 1st loop @ 10k pace [2’] - 2nd loop @ 5k pace [2’] - 3rd loop @ 10k pace - All paces at perceived effort |
6.6k | Richmond Park - Clockwise loops - Strava segment: Sidmouth Wood |
| 22 Jun | Fun | 20 Ponds - Guided tour of the park - Drinks after at the Roebuck (subject to current COIVD restrictions) |
Approx. 10 miles door to door | Richmond Park |
| 29 Jun | Fast fun | 1 Mile TT | 1 mile | Bushy Park |
| 6 Jul | Leg Strength | Yoyos - 3 sets of 10 * 100m very hard up and very easy down (walking or jogging very slowly) - 3 mins recovery between sets |
3k (3 sets of 3 reps) | Ballet School Hill in Richmond Park - Reps start 100m below the Ballet School entrance (towards the top of the hill just before the gates / wooden fence on left and right of the road) |
| 13 Jul | Leg Strength | Dark Hills - 4 sets of 5 * 150m hard up and very easy down (walking or jogging very slowly) - 2 mins recovery between sets |
3k (4 sets of 5 reps) | Dark Hill in Richmond Park - Tamsin Trail - Reps start 150m below last tree on the left just before the 'Horse Track Crossing' sign - Up the hill on LHS of the trail - Back down the hill on RHS of the trail |
| 20 Jul | Leg Strength | Kenyan Hills - 5 * 2 *400m [90’’] - Continuous 400m hard up and 400m hard down @ 3-5k perceived effort pace |
4k (5 sets of 800m) | Thatched House Lodge hill in Richmond Park - Start at the gate at the junction with Queen’s Road - Head up the hill and around sundial - Then down the hill back to the start - See Strava segments: Thatched House hill 400m up & Thatched House hill 400m down |
| 27 Jul | Leg Strength | Killingley Loops - 3 * 1.7k loops - Hard up, steady across, fast down, steady across [2’] |
5.1k | Richmond Park - Starts and finishes near Petersham pedestrian gate (opposite the clubhouse) |
| 3 Aug | VO2 max | 353 - 3
sets of 5 * 300m @ 1k pace |
4.5k | Riverside Drive - Outs & backs |
| 10 Aug | 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 |
| 17 Aug | VO2 max | 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 |
| 24 Aug | Pace judgement | 4 minutes triangle - 4’ @ 10k pace [1’] - 4’ @ 5k pace [1’] - 4’ @ 3k pace [1’] - 4’ @ 2k pace [3’] - 4’ @ 3k pace [1’] - 4’ @ 5k pace [1’] - 4’ @ 10k pace |
28 mins | Middle Road in Richmond Park - Outs & backs - Start 150m along the Middle Road from Ham Cross - Head towards Pen Ponds car park |
| 31 Aug | 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 - Start on Ham Gate Avenue near junction with Upper Ham Road - Head towards Richmond Park then turn right onto Church Road |
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 possibly also a red light (so that you can be seen from behind)