Becky and Phil Aiken - Women's Racing Group
January to February 2019

This set of sessions is designed to get you to Cross Country peak for the National on 23rd February.
They are tough to reflect the fact that Harewood will be a difficult course
If you are not competing at The National it might be advisable to spend the next 12 weeks training with another group.

Usual rules apply: Lights and reflective kit are a requirement in the winter.
Please use and ICE tag or keep an emergency contact with you when you run.
Please look out for each other and other park/street users.

Date

Aim

Session

Location

Race

Surface

22nd Jan Speed work Warm up to top of Ham Gate Hill via Richmond Gate

2 * (3 * 2 mins) + 2 * (3 * 1:30)

[1], [2 between sets]

Cool down via Ham Cross Gate

Out and back on road between Ham Cross and Richmond Gate Southern Cross Country, Parliament Hill Road
29th Jan Speed endurance: Sprint Finish Development Warm-up to Ham Cross via Tamsin Trail

Pyramid @ 10k effort

3 [1],5 [1],7 [2], 5 [1],3 [1] 2x30[30]

Stay in mini groups if possible.

Cool down via Ham Cross/Tamsin Trail

Park LoopHam Cross/Kingston Gate/Robin Hood Gate/Pen Pond Car Park/Ham Cross   Road
5th Feb Speed Endurance: Pace yourself Warm-up via Tamsin Trail to Ham Gate

4 loops [90] @ 10k effort

Loops 1 & 3 – effort to traffic lights, jog top, effort back to start

Loops 2 & 4 – continuous effort

Cool down via road to clubhouse.

4 loops, or 5 if you finish before others or out and back to the lights.

Church Road Women’s Surrey League, Richmond Park Road
12th Feb Speed Endurance: Changes of pace Warm up via Richmond Bridge, Duck Walk Alley
8 loops:

1 @10k pace straight into 2 @ 5k pace [90secs]

3 @ 10k pace straight into 4 @ 5k pace [90 secs]

5 @ 10k pace straight into 6 @ 5k pace [90 secs]

7 @ 10k pace straight into 8 @ 5k pace [90 secs]

Cool down via Duck Walk Alley and Richmond Bridge to clubhouse

Ranelagh Drive   Road
19th Feb Turnover and race prep Warm-up via road to playground

Drills on grass, strides

4 minutes, 4 * 90, 4 * 60, 4 * 30 secs

[1 min]

Cool down to Clubhouse via Cut Throat alley/Ham House

Riverside Drive National Cross Country, Harewood nr Leeds Road

Rest Times are in [ ] brackets