Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
October to December 2017

Date Type of Session Location Session Distance / Notes
24/10/17 Hills Richmond Park, Ham Cross Warm up to Ham Cross (1.3 miles), each rep 1/3rd mile, approx. 6 reps. Jog return to the clubhouse. Approx 5 miles
31/10/17 Speed Riverside Drive, Ham Warm up to Riverside Drive (1.5 miles). Continuous effort/recovery between lampposts for 20 minutes (around 350m each way). Return to clubhouse (1.5 miles) Approx 5 miles
7/11/17 Group Tow Path / Road Tow path to Twickenham to Wharf Lane (Iceland), back via the High Street. Approx 5 miles
14/11/17 Hills Selection of hills Holly Lodge Hill x2, out of park to cinema, along to Nightingale Lane 2 x half reps, 1 x all the way; back to cinema, Nightingale Lane 2 x half reps, 1 x all the way Approx 4.75 miles
21/11/17 Speed Richmond Green Warm up to Richmond Green, 1.5 miles. Paired triangles around the green (approx. mile per rep). Return to clubhouse. Approx. 5 miles
28/11/17 Group Broom Road/Sandy Lane Kingston via Teddington Lock and back via Sandy Lane Approx 6 miles
5/12/17 Hills Nightingale Lane Warm up to Richmond Bridge and back to Nightingale Lane (1.3 miles) x 2 half reps (300m each); 1 x all the way up (400m); down to cinema (1.3k) x 3 (2.3k per set) 5.5 miles
12/12/17 Group Tudor Drive Through Richmond Park, out Kingston Gate, down Tudor Drive and back via Petersham Road. 5 miles
19/12/17 Fun Richmond Green Warm up to Richmond Green followed by a relay in teams of 4. It’s the Christmas Cracker! It’s not the fastest team who wins, it’s the one with the most intact cracker. 4 miles

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