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)