Ranelagh
Harriers Training Plan
Intermediate
Group 1
September to December
2018
| Intermediate 1 Training Sessions | |||||
Date |
Run Objective |
Session |
Total Effort |
Location |
Upcoming Races |
| 25 Sep | Tempo (lactate threshold) | 666 - 4 * 6 mins covering same distance each time but 6 secs quicker overall each rep - 1st rep @ 10k pace [90’’] - 2nd rep @ between 5-10k pace [90’’] - 3rd rep @ 5k pace [120’’] - 4th rep @ 3k pace |
<24mins | Outs & backs on Middle Road from Ham Cross towards Pen Ponds car park (Richmond Park) | Page Cup XC Handicap – Richmond Park 29 Sep |
| 2 Oct | Tempo (lactate threshold) | 3 times 10 - 5’ @ HM pace, 5’ @ 10k pace [2’] - 5’ @10k pace, 5’ @ 5k pace [2’] - 5’ @5k pace, 5’ @ 3k pace - walking recovery each time to regroup |
30 mins | Out & backs starting on Riverside Drive by Ham House, onto Dukes Avenue, right at the petrol station onto Richmond Road and then onto Lower Ham Road just past Hawker Centre | |
| 9 Oct | Tempo (lactate threshold) | Round & Round & Round - Progressive 2.2k reps - 1st rep @ 10k pace [2’] - 2nd rep @ 5k pace [2’] - 3rd rep @ 3k pace |
6.6k | Ham Gate Avenue / Church Road loops starting near Ham Gate | Surrey Women’s XC League – Kingston Vale 13 Oct. Surrey Men’s XC League – Richmond Park 13 Oct |
| 16 Oct | Recovery (pace judgement) | Paced lap of the Park - No warm up! - Groups of 4:30, 5:00 & 5:30 marathon pace per km - Continuous to Robin Hood Gate. Regroup - Continuous back to Richmond Gate. Regroup |
Approx. 12k door to door | Clockwise lap of Richmond Park on the road (from Richmond Gate) | Surrey Men’s and Women’s Vets XC Championship – Richmond Park 20 Oct |
| 23 Oct | Leg Strength | Kenyan Hills - 2 * continuous hills hard up and hard down [2’] - 3 reps in total - 5k perceived effort pace |
Each rep approx. 800m (200m up & 200m down * 2) | Thatched House Lodge in Richmond Park - start near the gate on Queen’s road, around sundial and then down to the start | |
| 30 Oct | Leg Strength | Ballet School Hill - 300m reps @ 5k perceived effort pace - 5 reps hard up and very easy down [2]’ - repeat |
3k | Ballet School hill (Richmond Park) | Mob Match v Orion – Chingford 3 Nov |
| 6 Nov | Leg Strength | Nightingale Lane - 6 * hard to hotel entrance (approx. 60m @ 10% gradient), very easy down [2’] - 6 * hard to mid-point of hill (approx. 130m @ 10% gradient), very easy down [2’] - Repeat |
2.3k | Nightingale Lane [2 Groups – Group A does the shorter reps first and then the longer ones, Group B vice versa] |
Surrey Women’s XC League – Nonsuch Park 10 Nov. Surrey Men’s XC League – Wimbledon Common 10 Nov |
| 13 Nov | Recovery (pace judgement) | Kew Gardens Loop - No warm up! - Continuous for 8k alternating each km between half marathon and marathon pace. - Regroup on Twickenham Road (by Twickenham Bridge) and head back slowly to the clubhouse |
Approx. 12k door to door | Petersham Road along the river to Kew Bridge, Kew Road to Richmond Circus roundabout, Twickenham Road to the river, along the river then Petersham Road | Men’s and Women’s XC Championship – Parliament Hill 17 Nov |
| 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)