Ranelagh Harriers Training Plan
Intermediate Group 1
November to December 2018

Intermediate 1 Training Sessions

Date

Run Objective

Session

Total Effort

Location

Upcoming Races

20 Nov High Intensity 5 * 1km

- Each rep @ 5k pace [1’]

5k Outs & backs on Riverside Drive Mob Match v Thames H&H – Richmond Park 24 Nov
27 Nov High Intensity Yasso 800’s * 7

- Each rep @ approx. 5k pace [1’]

5.6k Ham Gate Avenue  
4 Dec High Intensity 400m Relay (teams of 3): 
- at start runners A & C stand together and runner B 400m away 
- runner A runs fast to runner B 
- runner B runs fast back to runner C 
- and so on…
30 mins Riverside Drive Mob Match v South London Harriers – Richmond Park 8 Dec
11 Dec 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 Out & backs on road from Ham Cross to Kingston Gate (Richmond Park). Session location will be changed if Richmond Park still closed. South of Thames XC Championship – Beckenham Place Park 15 Dec
18 Dec Christmas Cracker Relay Fun session for all groups!   Richmond Green Hently Relay – Richmond Park 29 Dec

RICHMOND PARK CLOSURE OF PEDESTRIAN GATES AFTER 8 PM: start date not yet known but likely starts in early November for 4 - 6 weeks

SAFETY FIRST: 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)

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