Ranelagh
Harriers Training Plan
Intermediate
Group 1
January to April 2019
| Intermediate 1 Training Sessions | |||||
Date |
Run Objective |
Session |
Total Effort |
Location |
Upcoming Races |
| 22 Jan | Tempo (lactate threshold) | 3 Ham loops - 1st rep @ 5k pace [90’’] - 2nd loop @ 10k pace [90’’] - 3rd rep @ 5k pace [90’’] |
6.6k | Ham Gate Avenue / Church Road loops starting near Ham Gate | Southern Men’s & Women's XC Championships – Parliament Hill 26 Jan |
| 29 Jan | Tempo (lactate threshold) | Mile repeats - 4 * 1 mile [2’] - 1st & 3rd reps @ 10k pace - 2nd & 4th reps @ 5k pace |
4 miles | Middle road from Ham Cross (Richmond Park) | |
| 5 Feb | Recovery | Easy river
loop - Indian file along Riverside Drive - Choice of either half marathon or marathon pace starting from other side of Teddington Lock to Richmond Bridge for approx. 5k. Then regroup |
5k | Clubhouse to Riverside Drive to Teddington Lock to Richmond Bridge then back to clubhouse | Surrey Women's XC League Div 1 – Richmond Park 9 Feb. Surrey Men's XC League Div 1 – Croydon 9 Feb |
| 12 Feb | Leg Strength | Ups and downs - hard up Richmond hill (from junction with Compass Hill) to junction Nightingale Lane – approx. 700m - very easy down Star and Garter hill to junction with Petersham Road – approx. 600m - hard up Star and Garter hill to junction with Nightingale Lane – approx. 600m - very easy down Richmond hill to junction with Compass Hill – approx. 700m - 3.5 reps [2’] |
3.5 reps of 2.6k with total effort of 4.6k (i.e. the ups) | Richmond Hill & Star and Garter Hill | |
| 19 Feb | Leg Strength | Royal Hills - steady pace down Park Road - fast down Queen’s Road - steady pace along Sheen Road - fast up King’s Road - 3 reps each of approx. 2k [90’’] |
6k | Start at corner of King’s Road / Park Road | National Men’s & Women's XC Championships – Leeds 23 Feb |
| 26 Feb | Leg Strength | Nightingale Pyramids - hard to hotel entrance (approx. 60m), very easy down - hard to bend in hill (approx. 130m), very easy down - hard to top of hill (approx. 210m), very easy down - hard to bend in hill (approx. 130m), very easy down - hard to hotel entrance (approx. 60m), very easy down - 2 reps of 2 sets [2’ between reps] |
4 sets in total | Nightingale Lane | Surrey Women's XC League Div 1 – Lloyd Park 2 Mar. Mob Match v Blackheath – Hayes 3 Mar |
| 5 Mar | Recovery (pace judgement) | Twickers Six(ish) - 4 * 1 mile [continuous] - 1st & 3rd reps @ HM pace - 2nd & 4th reps @ M pace |
4 miles | - Warm up along Petersham Road and
over Richmond Bridge. - Main session starts on towpath by Richmond Bridge. Follow river towards Kingston, cross over Teddington Lock, head towards Dukes Avenue, turn right and regroup at Texaco garage. - Gentle cool down along Richmond Road, Upper Ham Road past Ham Common and finally Petersham Road back to clubhouse |
|
| 12 Mar | 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… - continuous for 30 mins |
7 or 8 legs each | Riverside Drive | Clutton Cup XC Handicap – Richmond Park 16 Mar |
| 19 Mar | High Intensity | 600m reps: - reps at 2-3k pace - after each effort jog 200m very slowly in same amount of time it takes for each 600m rep |
8 reps | Middle Road from Ham Cross (Richmond Park) | |
| 26 Mar | High Intensity | Yasso 800s * 8: - each rep at approx. 5k pace - walk 100m in 90 secs between each rep to complete the 900m loop |
8 reps | Ham Gate Avenue | Inter-Club Race v Hercules Wimbledon and Others – Richmond Park 30 Mar |
| 2 Apr | Recovery | Fartlek - each runner leads the group for 1 min where he/she wants - even and odd runners alternate pace between slow and fast |
30 mins | Richmond Park | Baker Cup XC Handicap – Richmond Park 6 Apr |
| 9 Apr | Spring Marathon taper session |
Mile Repeats - 3*1 mile [90’’] - 1st rep @ HM pace - 2nd rep @ 10k pace - 3rd rep @ 5k pace |
3m | Middle Road - Ham Cross gate to Pen Ponds car park gate (Richmond Park) | Thames Towpath 10, Brighton & Paris Marathons – 14 Apr |
| 16 Apr | Spring Marathon taper session |
Great Pyramid of Richmond - 400m @ 2k pace [90’’] - 800m @ 3k pace [90’’] - 1,600m @ 5k pace [2’] - 800m @ 3k pace [90’’] - 400m @ 2k pace |
4k | Ham Gate Avenue – long cool down through Richmond Park, up to Ham Cross and back to Richmond gate | |
| 23 Apr | Spring Marathon taper session |
Parkrun - 5*1k reps [1’] - 1st rep @ M pace - 2nd rep @ HM pace - 3rd rep @ 10mile pace - 4th rep @ 10k pace - 5th rep @ 5k pace (option for last repeat: M pace for those running London marathon) |
5k | Richmond parkrun course | London marathon – 28 Apr |
| 30 Apr | post Marathon Intermediate 1 social run | Lap (or part lap) of Richmond Park | 10-15km | Tamsin trail (Richmond park) | Ranelagh half marathon – 5 May |
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)