Ranelagh Harriers Training Plan
Intermediate Group 3 (Cindy)
January to March 2019

Date Aim Location Session Distance
22/1/19 Hills Onslow Road/Richmond Hill Warm up along Petersham Road (.8 miles), loops along Onslow Road/Kings Road/Richmond Hill/The Vineyard. (Each loop .8 miles – target 5), jog back to clubhouse via Petersham Road (.8 miles) Approx 5 miles
29/1/19 Group Run Richmond Park Lap of the park on the road to Robin Hood Gate, turn right towards Pen Ponds then cut through to Ham Cross and then to Richmond Gate 5.75 mile lap of park and and .5 mile jog back to clubhouse.
5/2/19 Speed Intervals Riverside Drive 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
12/2/19 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 via Ham Common. Approx 5 miles
19/2/19 Group Run Richmond Park/Tudor Drive Through Richmond Park, out Kingston Gate, down Tudor Drive and back via Petersham Road. 5 miles
26/2/19 Progression Run – Out and Back Ham Gate/Church Road/Ham Gate Avenue Warm up jog to Ham Gate. 11 min run (out) Church Road/Ham Gate Ave. Recover (90 secs), 9 mins back. Effort and pace need to increase on the second half of the run to get back to the starting point 2 mins quicker. Warm up 1.3 miles, 20 min session (approx.2 miles), 1.6 mile jog back to the clubhouse.
5/3/19 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
12/3/19 Group Run Twickenham Twickenham via tow path, return via Richmond Road 5.4 miles
19/3/19 Speed Ham House Warm up to Ham House (via Sandy Lane - .8miles) Paired run for 20 mins and return to clubhouse Approx 4 miles
26/3/19 Hills Richmond Park, Ballet School Circuits round Ballet School, 3 laps each way, clockwise and anticlockwise Warm up 1.6 miles, each rep mile, 2 miles back to clubhouse