Ranelagh
Harriers Training Plan
Intermediate
Group 1
February to April 2021
Coaches: Dan, Phil, Amrut, Wiebke, Lloyd, Rachel and Rebecca Northmore
COVID 19 - PLEASE ADHERE TO GOVERNMENT GUIDELINES AT ALL TIMES Intermediate
1 Training Sessions Date Run
Objective Location Session Total
Effort Meeting Place Richmond Park is closed after 8pm because of deer cull (4-6 weeks) 23-Feb-21 02-Mar-21 09-Mar-21 Richmond Park should now be
open again after 8pm 16-Mar-21 23/03/2021 -
park closes for traffic 6:15 pm 30/03/2021 -
park closes for traffic 7:30 pm 06-Apr-21
VO2 max
Riverside Drive
8 x 400m [90s] @ faster than
5k pace plus 2 x 100m sprints - or as a relay in
teams of 3 if group runs are possible
3.4 km
Riverside Drive near Teddington Lock
VO2 max
Ranelagh Drive - run anti-clockwise -
speed related groups to form and start staggered, each
goup with one runner to measure distance on the go
Perry's Plan: 7 x [400m [60s]/ 200m[60s]]
@ faster than 5k pace
4.2 km
Ranelagh Drive - The Avenue end
VO2 max
Ham Gate Avenue (1A) - Church Road (1B)
Yassos - 800m Repeats: 7-8 repeats [90s] @
5k pace
5.6 km - 6.4 km
Hills
Ballet School - 1 B start near white
banister over bridge near Sheen-roundabout to wooden gate
at top; 1A - start near central car park (where the hill
begins to rise) run up to Baker Cup finish
Fox and Duck: 2 x 12' [90s]
Runner A runs 10s ahead, runner B tries to catch him,
together they run to the finish near Ballet School at
moderate effort pace, slow down back to start, runner A
and B to swap roles for next effort - Session
adaptation if you run on your own: 2 x 4 hill sprints
[90s], run 30 s really fast then reduce speed
slightly to top of hill; every other repeat just run
moderate to fast to top of hill
24 min (ca. 8 longish hills)
outside of Richmond Gate
Hills
Richmond Park Holly Lodge Hill (start at
junction with Holly Lodge Road) - groups 1A and 1B could
separate and run on different hills: details to follow
2 x 11min [90s] fast up to the bench at
the right hand side, slow down plus 2x 2' out and back @
10k pace
26 min (ca 10 hills starting steep then
nearly flat at top)
outside of Richmond Gate
Hills
Richmond Park - Thatched Cottage Hill -
start at gate - go around sundial at the top - groups 1A
and 1B could separate and run on different hills: details
to follow
James Ritchie's session: 2 x 14' steady up
- fast down continuously [2' between sets]- to note: this
session emphasises the downhill running part
28 min (ca. 8-9 long hills)
Pembroke Lodge
Hills
Nightingale Lane - groups 1A and 1B could
separate and run on different hills: details to follow
Nightingale Lane Pyramid (Dan's session):
3 x (to hotel entrance, to middle point, to top, to
middle point, to hotel entrance - each fast up and slow
down continously) [90s]
15 hills of various length
Richmond Hill - opposite Roebuck Pub
SIGNING
UP FOR TRAINING SESSIONS: a teamer invite is sent
each Sunday Evening for the upcoming Tuesday's training
session. If you wish to run with the group you must sign
up in advance i.e."accept". In advance of the
session please change your acceptance status to 'decline'
if you are no longer able to attend so that the Coach
/Leader does not wait for you to arrive at the designated
meeting point for the training session. To register
directly to our teamer group please contact
amrut.sharma@gmail.com
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)