Ranelagh
Harriers Training Plan
Intermediate
Group 1
October to December
2017
| Intermediate 1 Training Sessions | |||||
Date |
Aim |
Session |
Total Effort |
Location |
Upcoming Races |
| 24 Oct | Leg & Core Strength / VO2 Max |
Fartlek Hills (from Maria
Yamauchi): - 3 long hills at Ham Cross, fast up, slow down - 5' recovery run on Middle Road - 4 x triangles on Ham Cross Hill interspersed with one of the following core strength exercises after each of the first 3 triangles (1. squats, 2. press-ups, 3. star jumps (each 10 x) - 5' recovery run to Thatched Cottage Road - 5 x 30s fast up, slow down - 5' recovery run to Ham Gate - 8 sprints of 8s [8s] (count in your head) on Church Road |
Near Ham Cross (Richmond Park) | ||
| 31 Oct | Pace Judgement | Out and back: 2 x 12 min [2’] @ 5k pace | 24 mins | Start on Riverside by Ham House, continue onto Dukes Avenue, right at the petrol station, onto Lower Ham Road just past Hawker Centre | Mob Match v Thames Hare and Hounds – Kingston Vale 4 Nov |
| 7 Nov | VO2 Max / Speed Endurance |
400m Riverside Relay (teams of 3): runner A runs fast for 400m and tags runner B who runs back to runner C. Each runner runs 8 times | ca. 36 mins for team (so ca. 12 mins for each runner) | Riverside Drive | Surrey Women’s XC League
Division 1 – Nonsuch Park 11 Nov. Surrey Men’s XC League Division 1 – Mitcham Common 11 Nov |
| 14 Nov | Pace Judgement /
Speed Endurance |
7 7 7: start Indian file instead of strides from Ham House to Teddington Lock, walk over bridge and then begin main session: Continuous running – 3 x 7 minutes, each time run 15s per km faster than the previous 7 mins (approx. HM pace / 10k pace / 5k pace) | Indian File for about 1 km plus 21 mins | From Teddington Lock to Richmond Bridge and back to club house | London’s Men and Women’s London XC Championships – Parliament Hill 18 Nov |
| 21 Nov | Pace Judgement / Speed Endurance |
Yasso 800s x 6 [walk 100m in 90 secs between each rep to complete the 900m loop] | ca. 5k | Ranelagh Drive | |
| 28 Nov | Leg Strength | 4 x 4 reps [2’] from bottom of NL to mid-point (hard up, very easy down). Finish with 1 x fast up from bottom of NL to top of the hill | ca. 26 mins | Nightingale Lane | |
| 5 Dec | Pace Judgement / Speed Endurance |
2k, 4 x 800m,
2k: 2k loop at 10k pace [90s] 4 x 800m on Church Road at 5k pace [90s] 2km loop at 10k pace |
ca. 7 km | Ham Gate Avenue / Church Road loops starting near Ham Gate | Mob Match v South London Harriers – Coulsdon 9 Dec |
| 12 Dec | Hills / Leg Strength / Speed Endurance |
Royal Hills Steady Pace along Park Road, fast down Queen’s Road, steady pace along Sheen Road, fast up King’s Road x 3 or 4 [90s] |
28 mins | Queen’s Road / King’s Road. Start at corner of King’s Road and Park Road | South of Thames 7.5 mile XC Championships – Aldershot 16 Dec |
| 19 Dec | Christmas Cracker Relay | Fun session for all groups! | Richmond Green | ||
RICHMOND PARK
CLOSURE OF PEDESTRIAN GATES AFTER 8 PM:
Start date not yet known but likely starts in November for up to
6 weeks.
SAFETY FIRST: Please wear bright clothes and a
head torch to increase your visibility!