Ranelagh Harriers Training Plan
 Training - Advanced Group 
 September to November 2018 
Period - summer
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.

Tuesday Session Location & Surface Purpose / other comments Imminent races

25-Sep

35min Fartlek - in small groups of similar speed, take in turn to lead intervals of between 1-4min, with recoveries of 30s-2min. Route at discretion of leader.

Followed by 10x mini (40 metre) hillsprints on path through park.
Old Deer Park (grass) and potentially footpath alongside A316 between swimming pools and bridge Speed endurance, and practice at alternating pace Sat 29 - Page Cup handicap

02-Oct

5x5min (75s recovery) + 6x30s tag sprints Sheen Gate. Trail / tarmac using triangle between Sheen Gate, Sheen Cross and Roehampton Gate Speed endurance, with some speed on the end  

09-Oct

6-8x3min (90s recovery) Sheen Playing fields, grass Taper session before Surrey League Sat 13- Surrey League 1 (Richmond Park). A and B teams (10 each)

16-Oct

4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Riverside Drive, road/pavement A mix of speed endurance and faster running Surrey Masters XC

23-Oct

(5min, 4min, 3min, 2min, 1min) x2

2min recovery between sets; 1min after each rep.
Sheen Gate. Trail / tarmac using triangle between Sheen Gate, Sheen Cross and Roehampton Gate Speed endurance and practising pacing through different length reps and across a long session  

30-Oct

10x2min (60s) Riverside Drive, wide pavement Quick session to get speed in legs before Surrey League.  Sat 3 - Mob vs Orion (a)

06-Nov

6x3min (90s recovery) King George's Playing Fields, near Ham House and Riverside Drive, TW10 7RS Taper session before Surrey League Sat 10 - Surrey League 2 (Wimbledon Common). A and B teams (10 each)

13-Nov

35min Fartlek - in small groups of similar speed, take in turn to lead intervals of between 1-4min, with recoveries of 30s-2min. Route at discretion of leader.

Followed by 10x mini (40 metre) hillsprints on path through park.
Old Deer Park (grass) and potentially footpath alongside A316 between swimming pools and bridge Speed endurance, and practice at alternating pace  
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