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Thursday Tempo

In order to ensure this session is Covid-secure it is currently for members only; group sizes are limited so sign-up is required (via the  Members-only page or on the members’ Facebook page)

Sessions are held every Thursday in Battersea Park at 7:15pm, and all attendees must BOOK IN ADVANCE.  Please see the members' Facebook group or members pages for details on how to do this. 

Athletes gather in pace groups and are briefed by their group leader before being set off in groups no larger than six.  There are currently no changing facilities at the park and athletes are asked to arrive ready to run. 

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 and drills.

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 25-30 secs per mile or 15-18 secs per km slower than your 5k pace.  

The pace should be comfortably hard but still controlled so not flat out (as if you were racing a 5k or parkrun) 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, not a full conversation.

The sessions below are suitable for all abilities and are beneficial no matter what races you have planned in the future.  They can and should be adapted to your needs.

All previous sessions for 2020 are saved here: https://drive.google.com/open?id=1CSjUPHas2QqjF94E5GS6801fQOF-gFC7

All previous sessions for 2021 are saved here: https://drive.google.com/file/d/1ipEo71d4bMoQgooSiOq4PPe9N3rVg50I/view?usp=sharing

In terms of pacing, 10 secs per mile is 6 secs per km for those that run in kilometres.

Groups and Pacing

The Tempo sessions are suitable for ALL runners regardless of their ability or speed.  Runners will in one of 5 pace groups (depending on your Lactate Threshold or Tempo pace) to ensure that everybody runs with those of similar abilities.  Groups may then be split into 2 sub-groups depending on size and abilities

Group Pace per Mile Pace per KM
1 Sub 6:15 Sub 3:52
2a 6:15 to 6:40 3:52 to 4:08
2b 6:40 to 7:00 4:08 to 4:21
3a 7:00 to 7:15 4:21 to 4:30
3b 7:15 to 7:30 4:30 to 4:40
4a 7:30 to 8:00 4:40 to 4:58
4b 8:00 to 8:30 4:58 to 5:17
5 8:30+ 5:17+

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