Ranelagh Harriers Training Plan
Intermediate Group 2 (John, Martin)
July to September 2018

Date

Aim

Session

Leader

Location and Surface

Events

July 24th Pace Judgement 2 Sidmouth Wood Loops – 3 -4

Alternate 10k/half marathon pace

John Sidmouth Wood July 27th

Wedding Day 7k

July 31st Speed Endurance Week 1 Pyramid around the park @ 5K effort – 1 [1], 2 [1], 3 [1], 3, [1], 2 [1], 1 [1] x 2 with 2 min recovery between sets

Group A & B go opposite ways

24 mins

John

Ali

Richmond Park Tamsin Trail (Sheen Gate to Robin Hood to Pen Ponds)  
Aug 7th   Women: Ratchford Relays

Men: Social run

    August 12th

Wimbledon Dash 5K

Aug 14th Speed Endurance Week 2 Polo Field Pairs x 26 mins I2 Polo Field

(Grass)

 
Aug 21st Psyche session Relay 3 * 500m – 14 mins [90s]

Relay 3*250m – 14 mins

Dan Rugby pitch Richmond Park  
Aug 28th Speed Endurance Week 3 Sprints:

Sprint/recovery repeats. 13 mins x 2 nonstop with 3 mins recovery.

26 mins

John Old Deer Park (Grass)  
Sept 4th Fun Social run      
Sept 11th Speed Endurance Week 4 Indian File 3 x12 mins [90s] Martin

Ali

Richmond Park  
Sept 18th Leg Strength Week 1 5-6 x Queens Ride Loops in pairs (similar speed runners). 90sec rest after each loop (pace faster than 10k). John

Ali

Queens Ride Hill  
Sept 25th Leg Strength

Week 2

Killingley Loops x 3 or 4 [2]

3-4 Miles

Martin

Ali

Hill loop by Petersham Gate  
Rest Times are in [ ] brackets
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