Ranelagh Harriers Training Plan
 Training - Advanced Group 
 December 2017 
Period - autumn
What are these sessions for?    We write these Tuesday training sessions for people looking to improve their time at distances between 5km and the marathon.

Will I get left behind?    In a word, no. All speeds of runner are welcome.
Odd-numbered intervals go in one direction, and even-numbered intervals in the other, so we all end up in the same place every two intervals.

How do I get more advice?   Grab a minute with Phil at the sessions, or email me at (ranelagh.men@gmail.com). We offer free coaching for regulars at training and racing.

SAFETY NOTICE: Please wear lights and reflective / light coloured clothing for training runs where the warm up or intervals are on road
Tuesday Location & surface Session Purpose / other comments Imminent races


Paarlauf (30min) - running in pairs  Old Deer Park, round 2x football pitches Speed and fun South of Thames 7.5m


3x8min threshold. 8x60s hill sprints Nightingale Lane for hills Threshold running and hill strength n/a


No training session at club n/a n/a Henty Relays


6x4min off 75s recovery + 6x30s tag sprints Tamsin Trail from bridge near Roehampton Gate, towards Robin Hood gate Speed endurance Surrey XC Champs