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Thursday Tempo


When and Where
  • Sessions are held every Thursday and we meet outside the Millennium Arena at Battersea Park https://goo.gl/maps/dFXnuP6qrZD2) at 7:15 for a 7:20 start where the session leader will carry out a briefing of the session
  • To use the lockers and changing rooms at the Millennium Arena, it costs £3.10 (as of May 2017) and you will need a £1 coin (refundable) for the lockers
  • Please ensure you are warmed up before starting the session to avoid the risk of injury. This should typically be 15 minutes of easy running with a few strides.

What is Tempo?

  • Tempo running is often referred to as Lactate Threshold running and is usually over 20 minutes in duration at your tempo pace. This type of training is beneficial for all runners and can help you improve your times from 10k up to the marathon.

 

What is your Tempo (Lactate Threshold) Pace?

  • The best estimate of your Lactate Threshold or Tempo pace is the pace you can run at for 1 hour. For faster runners, this tends to equate to the time they can run 10 miles / Half Marathon in. For slower runners, this is equivalent to about 10-20 secs per mile or 6-12 secs per km slower than your 10k pace.  
  • The pace should be comfortably hard but still controlled so not flat out (as if you were racing a 5k) and at the end you should feel as if you could have run a bit more. A good gauge is that you should only be able to utter a few words during a tempo run.

 

The Sessions – July to October

Block 1
Date Session Pacing Type
27 Jul 2017 4x 1 Lap with 2 mins static recovery All at Tempo Pace Continuous
03 Aug 2017 8x 5 Mins @ Tempo Pace with 2 min jog recovery First 6 Reps at Tempo Pace Pace, last 2 Reps at 10k Pace Time Interval / Change of Pace
10 Aug 2017 Paarlauf Relay - 40 mins continuous with jog recovery in between legs Go out at Tempo Pace pace for 1st half (500m) and come back at 10k pace for 2nd half (500m) Continuous / Change of Pace
17 Aug 2017 Bridges Relay (5 Laps) Tempo Pace Pace along Embankments (1200m) with jog / walk Recovery over Albert and Chelsea Bridges (400m) Continuous / Change of Pace
24 Aug 2017 Decreasing Pyramid
(16-12-8-4) with 3 mins walk / jog recovery
All at Tempo Pace
Time Interval / Continuous

Block 2
Date Session Pacing Type
31 Aug 2017 5x 1 Split Lap with 2 mins static recovery
10k Pace up Central Avenue (0.5 Miles), then Tempo Pace Pace for remainder of lap Continuous / Change of Pace
07 Sep 2017 4x 10 Mins with 2-3 mins static recovery. 5x 1 min with 1 min static recovery
10 Min Reps at Tempo Pace. 1 Min Reps at 5k Pace Time Interval / Change of Pace
14 Sep 2017 3x 2 Laps with 3 min static recovery All at Tempo Pace Distance Interval / Race Preparation
21 Sep 2017 Full Pyramid
(2-4-6-8-6-4-2) mins with half of interval as walk / jog recovery
All at Tempo Pace except last 4 & 2 min Reps which should be 10k pace Continuous / Change of Pace
28 Sep 2017 2x 5k with 3-4 mins static recovery.

Finish off with 5x 2 Mins at 5k pace with 1 min static recovery
Tempo Pace for 5k Reps. Then 5k Pace for 2 Min Reps Time Interval / Progressive



Block 3
Date Session Pacing Type
05 Oct 2017 Paarlauf Relays - 40 mins continuous with jog recovery in between legs
Go out at Tempo Pace pace for 1st half (500m) and come back at 10k pace for 2nd half (500m) Continuous / Change of Pace
12 Oct 2017 3x Split Lap with 2 mins static recovery 10k Pace up Central Avenue (0.5 Miles), then Tempo Pace Pace for remainder of lap Lap Interval / Continuous

19 Oct 2017

Decreasing Pyramid
(16-12-8-4) with 2-3 min jog recovery in between

All at Tempo Pace

Time Interval / Continuous

26 Oct 2017 Bridges Relay (5 Laps) Tempo Pace Pace along Embankments (1200m) with jog / walk Recovery over Albert and Chelsea Bridges (400m) Continuous / Change of Pace
02 Nov 2017 4x 8 Mins with 2 min jog recovery in between First 2 Reps at Tempo Pace. Last 2 Reps at 10k Pace Time Interval / Change of Pace


Focus during the year
  • During the winter / spring months (January to April), typically the tempo sessions tend be longer in duration (anywhere between 40-60 minutes continuous running) and more continuous in nature (with fewer static recovery periods) as runners tend to focus on longer events such as half marathons and marathons.
  • During the summer months (May to August), typically the tempo sessions tend to be slightly more interval based (both time and distance) with a mixture of short and long intervals and also changes in pace and effort with the aim of improving your speed over shorter 5k and 10k distances.
  • During the autumn / winter months (September to December), typically the tempo sessions will be a mixture of intervals and longer continuous tempo runs with the aim of building strength and endurance for the cross-country season and into the spring marathon season.
  • The tempo sessions have been planned to complement the Tuesday Track and Wednesday Hill sessions. However please do not feel you have to go to all three sessions or run them all flat out – be selective!


Groups and Pacing

The Tempo sessions are suitable for ALL runners regardless of their ability or speed. Runners will be split into 4 pace groups (depending on your Lactate Threshold pace) to ensure that everybody runs with those of similar abilities:
  • Group 1 - Sub 6:00 per mile or 3:44 per km
  • Group 2 - Between 6:00 to 7:00 per mile or 3:44 to 4:21 per km
  • Group 3 - Between 7:00 to 8:00 per mile or 4:21 per km and 4:58 per km
  • Group 4 - Slower than 8:00 per mile or 4:58 per km


Lap System


In order to ensure that all runners finish and take their recoveries together, the sessions typically follow a “lap system” of Battersea Park and start at the Central Avenue (see map below):
  • Group 1 – Large lap (1.75 miles or 2.8km) - Follow the Carriage Drive all the way around the outside of the park
  • Groups 2 & 3 – Medium Lap (1.5 Miles or 2.4km) - Run up the Central Avenue, turn left, returning to the starting point
  • Group 4 – Small Lap (1.25 Miles or 2km) - Run up the Central Avenue, turn right, returning to the starting point


Alternative Route - Bridges Tempo

Sometimes the session may move outside of the park (both for variety and focus but also if the park is not available). In this instance, one option is the Bridges Tempo.

A full lap of the Bridges Tempo route is about 1.85 miles (or just under 3km).

The sections along the Embankment and in Battersea Park are about 0.75 miles (or just under 1.2km) with the sections over Chelsea and Albert Bridges being about 0.2 miles or (or just under 0.3km). Typically the straights are run at your Lactate Threshold Pace with the bridges being run at a recovery / jog pace.




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