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.
|22nd Jan||Speed work||Warm up to top of Ham Gate Hill via Richmond
2 * (3 * 2 mins) + 2 * (3 * 1:30)
, [2 between sets]
|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 ,5 ,7 , 5 ,3  2x30
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  @ 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
|Church Road||Womens Surrey League, Richmond Park||Road|
|12th Feb||Speed Endurance: Changes of pace||Warm up via Richmond Bridge, Duck Walk Alley
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
|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
Cool down to Clubhouse via Cut Throat alley/Ham House
|Riverside Drive||National Cross Country, Harewood nr Leeds||Road|
Rest Times are in [ ] brackets