Ranelagh Harriers Training Plan
 Training - Advanced Group 
 January 2019 
Period - winter
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 Session Location & Surface Purpose / other comments Imminent races

22-Jan

4x (3min, 2min, 1min). 60s between reps; 2m30s between sets Sheen Playing fields, grass Southern XC (near Brighton) Southern XC Champs

29-Jan

10min marathon pace; 4x5min intervals; 10min marathon pace Marathon pace round Sheen Gate/Sheen Cross/Roehampton Gate triangle; intervals on Tamsin Trail towards Robin Hood Gate Orion Mob match (Richmond Park) n/a
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