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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 in. For slower runners, this is equivalent to about 10-15 secs per mile or 6-10 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 – May to July

Block 1
Date Session Pacing Type
13 Apr 2017 30 Minutes Tempo
(15 out and 15 back)
All at Tempo Pace with no recovery Continuous
20 Apr 2017 2x 1 Medium / Short Lap at MP (w/ 90 secs static recovery between reps) All at Marathon Pace Continuous
27 Apr 2017 6x 5 mins @ LT (w/ 2 min jog recovery) Try and maintain LT throughout session. Jog recoveries mean no rest Time Interval / Continuous
04 May 2017 3x 1 Medium / Short Lap with fast finish (w/ 2 mins jog recovery between reps) LT Pace with fast finish at 10k pace for last 400m past bandstand Distance Interval / Change of Pace
11 May 2017 Tempo Pyramid / Fartlek
(1-2-3-2-1) (w/ same time jog recovery in between)
1 & 2 Min Reps at 10k pace
3 Min Rep at LT pace
Time Interval / Change of Pace

Block 2
Date Session Pacing Type
18 May 2017 Paarlauf 30 mins continuous (w/ jog recovery in between reps) Go out at 10k pace for 1st half and at 5k pace for 2nd half Continuous / Change of Pace
25 May 2017 4x 1 Lap (Alternating) (w/ 2 Mins Static Recovery) 1st and 3rd Laps at LT, 2nd and 4th Lap at 10k Pace Distance Interval / Change of Pace
01 Jun 2017 6x 1 Mile (w/ 2 mins Static Recovery) Run all at 10k pace. For last 2 reps, pick up pace over last 0.25 miles (400m) at 5k pace for fast finish Distance Interval / Race Preparation
08 Jun 2017 Bridges Relay (4 Laps) (jog recovery over bridges) LT Pace (picking up to 10k pace) along Embankments (1200m). Jog Recovery over Albert and Chelsea Bridges (400m) Continuous / Change of Pace
15 Jun 2017 Tempo Pyramid
(1-2-3-4-3-2-1) (w/ same time jog recovery in between)
1 & 2 Min Reps - 10k Pace
3 & 4 Min Reps - LT Pace
Time Interval / Progressive



Block 3
Date Session Pacing Type
22 Jun 2017 Paarlauf 40 mins continuous (w/ jog recovery in between reps) Go out at 10k pace for 1st half and at 5k pace for 2nd half Continuous / Change of Pace
29 Jun 2017 3x 10 mins (w/ 3 mins jog recovery) First 8 mins of each rep at LT pace, last 2 mins at 10k pace Time Interval / Change of Pace

06 Jul 2017

Battersea Park not available due to JP Morgan Challenge. Session to be held elsewhere - TBC

TBC

TBC

13 Jul 2017 2x 5k (w/ 3 mins static recovery) Run first 5k at LT Pace and second 5k at close to 10k pace Distance Interval / Race Preparation
20 Jul 2017 Tempo Interval / Fartlek
(6-5-4-3-2-1) (w/ half of time as jog recovery in between reps)
LT Pace for first 4 Reps and 10k pace for last 2 Reps 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 3 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 8:00 per mile or 3:44 to 4:58 per km
  • Group 3 - 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
  • Group 2 – Medium Lap (1.5 Miles or 2.4km) - Run up the Central Avenue, turn left, returning to the starting point
  • Group 3 – 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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