Sessions are held every Thursday and we meet outside the Millennium Arena at Battersea Park 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 £3.20 (as of May 2018) and you will need an old £1 coin (refundable) for the locker.
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.
Sessions – July 2020 to August 2020 THESE ARE SESSIONS TO DO ON YOUR OWN. ALL CLUB SESSIONS REMAIN CANCELLED UNTIL FURTHER NOTICE.
The sessions below are suitable for all abilities and are beneficial no matter what races you have planned in the future.
The sessions are subject to change and will be updated accordingly here and on the weekly Facebook group post.
The sessions are also saved here: https://drive.google.com/open?id=1CSjUPHas2QqjF94E5GS6801fQOF-gFC7
In terms of pacing, 10 secs per mile is 6 secs per km for those that run in kilometres.
Focus during the year
Groups and Pacing
In order to ensure that all runners finish and take their recoveries together, the sessions typically follow either an "out and back" or a “lap system” of Battersea Park. All sessions will start at the Central Avenue (see map below):