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Clapham Chasers Tempo Sessions - Jan 2023 to Apr 2023
KEY SESSION
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4 WeeksYellow = Main SessionMesocycle 1 - January
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
6
12 Jan 2023Groups 1 to 4:
5 x 1 mile off 400m float recovery

Group 5:
4x 1 Mile off 1-2 mins static recovery or walk back to start after each rep
Everyone - All at Tempo Pace / Effort

Float recoveries should be no slower than + 80 secs per mile / 48 secs per km than your Tempo Pace

Easy jog as cool down to get back to start / finish point
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 5 (Small Lap)

- The 1 mile reps are basically a small lap going anti-clockwise around the outside of the park down the Central Avenue to the Bandstand. The 400m rep float recovery is from the Bandstand back to the start.

- The float recovery should not be a slow jog so important not to go out too hard on each 1 mile rep and pace it accordingly

- Those racing the XC at the weekend, feel free to cut the session short as you feel

Total Session / Running Distance:
- 7.5 miles / 12.0km (with Float Recovery)
- 5.0 miles / 8.0km (without Float Recovery)
- Total Float Recovery - 2.5 miles / 4.0km

Saturday 14 January
Surrey League XC Race 3 -
Men (Woking)
Women (Beckenham)
Distance Intervals / Tempo Pace
7
19 Jan 2023Groups 1 to 3:
2x 20 mins off a 3 min jog recovery



Groups 4 to 5:
2x 15 Mins off a 3 min jog recovery
Everyone - All at Tempo Pace / Effort

Float recoveries should be no slower than + 80 secs per mile / 48 secs per km than your Tempo Pace

Easy jog as cool down to get back to start / finish point
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 3 - Medium or Large Lap
Groups 4 to 5 - Medium Lap

- A longer and continuous session so you get used to running at your target Tempo Pace / Marathon Pace over a longer time period

- Groups 4 & 5 - Run each of the reps as an out and back, i.e. 5 mins out and 5 mins back for the first rep so you will always finish back at the start / finish point

Total Session / Running Time:

Groups 1 to 3:
- 43 mins (with Floats)
- 40 mins (without Floats)

Groups 4 to 5:
- 33 mins (with Recovery)
- 30 mins (without Recovery)

NoneTime Interval / Tempo Pace
8
26 Jan 2023Groups 1 to 5:
4x 2km off 90 secs static / walk recovery
Everyone - All at Tempo Pace / EffortImprove discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 5 - Medium Lap

- The 2km reps are from the start, going clockwise around the park and up the Central Avenue to the bandstand. Once finished take 90 secs walk recovery to keep moving

- Groups 4 & 5 - Aim to run at least the first 3 reps and then see how you feel before deciding whether to complete the final 2km rep (or not).

Total Session / Running Distance:

Groups 1 to 5:
- 5.0 miles / 8.0km (Static Recovery)

Saturday 28 January
- Southern XC Champs (Men and Women) (Beckenham)
Distance Intervals / Tempo Pace / Marathon Pace
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4 WeeksYellow = Main SessionMesocycle 2 - February
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
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02 Feb 2023Groups 1 to 3:
2x 2 Medium or Large Laps with a 2-3 min jog recovery



Groups 4 to 5:
3x 1 Medium Lap off a 2-3 min static / easy jog recovery
Everyone - All at Tempo Pace / Effort

Recoveries should be an easy jog so you keep moving. Suggest going up the Central Avenue for 1 minute before turning back and beginning the next rep
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 5 - Large or Medium Lap
Groups 4 to 5 - Medium Lap


- The 2-Lap reps are full laps (anti-clockwise). The recoveries are an easy jog so you keep moving

- Groups 4 to 5 - Each medium lap should get you back to the start / finish point. Once back, either take the recovery as static or a walk to keep the legs moving. Complete at least 2 reps and see how you feel afterwards.

Total Session / Running Distance:

Groups 1 to 3:
6.0 Miles / 9.6km (without Recovery - Medium)
- 7.0 miles / 11.2km (without Recovery - Large)

Groups 4 to 5:
- 4.5 Miles / 7.2km (without Recovery)
NoneLap Intervals / Tempo Pace
14
09 Feb 2023Groups 1 to 5:
8x 1km off 90 secs static recovery

Group 5:
No change in pace
Odd Reps - All at Tempo Pace / Effort

Even Reps - Faster than Tempo but no quicker than 10k Pace / Effort
Improve ability of pace judgement and changing pace mid-sessionThe 1km reps will take around a Medium Lap (going clockwise) and finishing at the floodlit football pitches

The "even" reps should not be a sprint but should feel slightly faster than the "odd" reps. Going too fast on the "even" reps will impact the "odd" reps at Tempo Pace

If racing the XC on Saturday, use this session as a sharpener and cut back the number of reps

Total Running Distance: 5.0 miles / 8.0km
Saturday 11 February
- Surrey League XC Race 4 -
- Men (Morden Park), Women (Lloyd Park)
Time Intervals / Tempo Fartlek
15
16 Feb 2023Groups 1 to 3:
30-40 mins continuous



Groups 4 to 5:
20 mins continuous, 3 mins static / easy jog recovery then 10 mins continuous
Everyone - All at Tempo Pace / EffortImprove discipline and judgement of pace and effort when running at Tempo Pace over a prolonged time

Focus more on effort rather than trying to hit a specific pace. It should feel comfortably hard so do not push too hard early on as you will suffer towards the end
Groups 1 to 2 - Large Lap
Groups 3 to 5 - Medium Lap

- A longer and continuous session so you get used to running at your target Tempo Pace / Effort over a longer / continuous time period

- Groups 4 & 5 - Run the 20 min rep as 10 mins out and back so you finish back at the start. After the recovery, then run another 10 mins (5 mins out and back)

Total Session / Running Time:

Groups 1 to 2:
- 30 to 40 mins (Large Lap)

Group 3 to 5:
- 30 mins (Medium Lap)

Sunday 19 February
- Seville Marathon
Time Continuous / Tempo Pace
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23 Feb 2023All Groups:
3x 10 mins off 2 Mins float recovery
Everyone - First 7 Mins at Tempo Pace / Effort, last 3 Mins at 10k Pace / Effort (or slightly quicker than Tempo Pace)

Float recoveries should be no slower than + 80 secs per mile / 48 secs per km than your Tempo Pace

Easy jog as cool down to get back to start / finish point
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 2 - Large Lap
Groups 3 to 5 - Medium Lap

- If racing a Half Marathon on the weekend, use this session as a sharpener and cut back to 2 reps or run the 3 reps but very controlled

- Group 5 - Aim to do all 3 reps but take the 2 mins recovery as static rather than a float

Total Session / Running Time:
- 36 Mins (with Floats)
- 30 Mins (Without Floats)

Saturday 25 February
- National XC Champs (Chester)


Sunday 26 February
- Hampton Court Half Marathon
- Wokingham Half Marathon
Time Intervals / Fartlek
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5 WeeksYellow = Main SessionMesocycle 3 - March
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
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02 Mar 2023Groups 1 to 3:
3x 1 Mile off 60 secs static recovery, then
3 mins easy jog recovery,
then
20 Mins Continuous



Groups 4 to 5:
2x 1 Mile off a 2-3 min static recovery, then
15 Mins Continuous
Everyone - 1 Mile Reps at 10k pace / effort

Everyone - 15 / 20 Minutes Rep at Tempo Pace / Effort
By running the 1 mile reps faster than your tempo pace, you are increasing the lactate building in your muscles

The 20 minute rep at your Tempo Pace at the end is then meant to simulate what it is like to run on tired legs so it will be a physical test as well as a mental test. This is the key part of the session

Pacing throughout the session is even more important so do not blast the 1 mile reps as recoveries are short
For 1 Mile reps:
Groups 1 to 5 - Medium Lap

For 20 min rep:
Groups 1 to 2 - Large Lap
Groups 3 to 5 - Medium Lap

- The 1 mile reps are basically a medium lap going clockwise around the outside of the park from one end of the Central Avenue to the other. The 800m rep float recovery is all the way down the Central Avenue

- If you cannot get to 10k pace / effort, then simply run at a pace slightly quicker than your tempo pace / effort. It is important not to run these flat out as this will impact the 20 minute rep.

- Groups 4 & 5 - For the 1 mile reps, run the 1st rep and then turn around for the 2nd rep so you finish back at the start finish point.

For the last 15 min rep, run these as an out and back so you finish back at the start (suggest doing at least 10 mins total for the final rep but see how you feel)
Saturday 11 March
- Battersea Park Half Marathon (RunThrough)


Sunday 12 March
- Surrey Half Marathon
Distance Intervals / 10k Pace

then

Time Continuous / Tempo Pace
22
09 Mar 2023Groups 1 to 3:
4x 1 Medium or Large Laps (Alternating Pace) off 2 mins jog recovery



Groups 4 to 5:
3x 1 Medium Lap (Same Pace) off 2 mins static recovery
Groups 1 to 3
-
1st and 3rd Reps at Tempo Pace / Effort

- 2nd and 4th reps at 10k Pace / Effort (or slightly quicker than Tempo Pace)


Groups 4 to 5 - Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace and also ability to change pace during session
Groups 1 to 3 - Large Lap
Groups 4 to 5 - Medium Lap


- An Interval based fartlek session for Groups 1 to 3. Recovery is short so important not to go out too hard. The 3rd rep is key as you will be running on tired legs

Total Session / Running Distance:

Groups 1 to 3:
- 6.0 Miles / 9.6 km (Medium Lap)
- 7.0 miles / 11.2km (Large Lap)

Groups 4 to 5:
- 4.5 miles / 7.2km (Medium Lap)

NoneLap Intervals / Fartlek
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16 Mar 2023Groups 1 to 3:
3x 4km off 2-3 mins jog recovery



Groups 4 to 5:
4x 2km off 400m walk / recovery back to start / finish point
. Take an extra 1 min static recovery at finish point if needed
Everyone - All at Tempo Pace / EffortImprove discipline and judgement of pace and effort when running at Tempo Pace / Marathon Pace Effort over a longer intervals

Increasing the pace on the last rep will be a good test of your abilities to change pace on tired legs so as to simulate the end of a marathon / race
Groups 1 to 5 - Medium Lap

- The 4km reps are essentially almost 2 Medium Laps. Going clockwise, you run a medium lap to the bandstand and then turn around before heading back to the start.

- The 2km reps are essentially almost 1 Medium Lap. Going clockwise, you run a medium lap to the bandstand.

- The 2-3 min jog should be up the Central Avenue and back to the start / finish point.

- Groups 4 & 5 - Aim to complete at least 3 reps before seeing how you feel.

Total Session / Running Distance:

Groups 1 to 3:
- 7.5 miles / 12.0km (without jpg recovery)

Groups 4 to 5:
- 5.0 Miles / 8.0km (without jog recovery)
Sunday 19 March
- Barcelona Marathon
- Kingston Spring Race Day (8/16/20 Miles)
Distance Intervals / Tempo Pace
24
23 Mar 2023Groups 1 to 3:
5
x 1 mile (alternating) off 2 min jog recovery



Groups 4 to 5:
4x 1 mile off 2-3 min static / easy jog recovery
Everyone - Miles 1, 3 and 5 - At Tempo Pace / Effort

Miles 2 and 4 - At 10k Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Improve ability to change pace on tired legs
Groups 1 to 5 (Medium Lap)

- The 1 mile reps are basically a medium lap going clockwise around the outside of the park from one end of the Central Avenue to the other.

- The change in pace should be no faster than 10k pace. If you cannot get to 10k pace / effort, then simply increase the pace slightly quicker than tempo pace / effort.

- Groups 4 & 5 - Run the 1 mile reps all at your Tempo Pace / Effort (so no change in pace). Moreover, the 1 mile reps should be run as out and backs so you will run 1 mile, turn around then run back for the following mile thus always finish back at the start

Total Session / Running Distance:

Groups 1 to 3:
- 9.0 miles / 14.4km (with Floats)
- 6.0 miles / 9.6km (without Floats)

Groups 4 to 5:
- 4.0 miles / 6.4km (without Recovery)
Sunday 26 March
- Thames Riverside 20
Distance Intervals / Fartlek
25
30 Mar 2023Groups 1 to 3:
Descending Pyramid (12-10-8 Mins) off 2 mins float recovery



Groups 4 to 5:
Descending Pyramid (14-10-6 Mins) off 2-3 mins static / easy jog recovery
Everyone - All at Tempo Pace / Effort

Float recoveries should be no slower than + 80 secs per mile / 36 secs per km than your Tempo Pace

Easy jog as cool down to get back to start / finish point
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Improve ability to change pace on tired legs
Groups 1 to 3 - Large Lap
Groups 4 to 5 - Medium Lap

- The key part here is not the timed reps but the float recoveries. They should not be a super slow jog as going too slow means you are pushing too fast on the timed reps. It is all about control.

- Groups 4 & 5 - Suggest running these reps as an out and back so you finish back at the start. It also should mean you will be running with others.

Total Session / Running Time:

Groups 1 to 3:
- 36 mins (with Floats)
- 30 Mins (without Floats)

Groups 4 to 5:
- 36 mins (with Recovery)
- 30 Mins (without Recovery)

Sunday 2 April
- Paris Marathon
- Brighton Marathon
- SEAA 12/6 Stage Road Relays (TBC)
Time Interval / Tempo Pace
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4 WeeksYellow = Main SessionMesocycle 4 - April
29
DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
30
06 Apr 2023Groups 1 to 3:
3x 2 Miles off 2 mins static recovery



Groups 4 to 5:
4x 1 Mile off 90 secs static recovery
Groups 1 to 3 - 1 Mile out is at Tempo Pace / Effort, 1 Mile return at 10k Pace / Effort (slightly quicker than Tempo Pace)


Groups 4 to 5 - All at Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace.

Improve ability to change pace on tired legs
Groups 1 to 5 - Medium Lap (Almost)

- The 2 Mile reps are an out and back. From the start, going clockwise around the park to the other end of the Central Avenue is 1 mile. Then turn around and head back to the start (anti-clockwise). When picking up the pace on the return leg, do so gradually. It should feel slightly quicker than Tempo Pace / Effort but no faster than 10k Pace / Effort.

- Groups 4 & 5 - You will run a similar session but will stop at the 1 Mile point, upon which you will get your recovery

Total Session / Running Distance:

Groups 1 to 3:
- 6.0 miles / 9.6km (without recovery)

Groups 4 to 5:
- 4.0 miles / 6.4km (without Recovery)

NoneDistance Intervals / Fartlek
31
13 Apr 2023Groups 1 to 5:
8x 1km off 90 secs static recovery

Group 5:
No change in pace and also recovery is static
Odd Reps - All at Tempo Pace / Effort

Even Reps - 10k Pace / Effort (slightly quicker than Tempo Pace)
Improve ability of pace judgement and changing pace mid-sessionThe 1km reps will take around a Medium Lap (going clockwise) and finishing at the floodlit football pitches

The "even" reps should not be a sprint but should feel slightly faster than the "odd" reps. Going too fast on the "even" reps will impact the "odd" reps at Tempo Pace

- The short recoveries mean pacing is even more important

Total Running Distance:
All Groups: 5.0 miles / 8.0km

Sunday 16 April
- Manchester Marathon


Monday 17 April
- Boston Marathon (US)
Distance Interval / Fartlek
32
20 Apr 2023Groups 1 to 5:
Pyramid - 10 Mins, 6 Mins, 10 Mins off 2 Mins float recovery

Group 5:
No change in pace and also recovery is static
Groups 1 to 3 - 10 Min reps at Tempo Pace / Effort, 6 Min reps at 10k Pace / Effort (slightly quicker than Tempo Pace)


Groups 4 to 5 - All at Tempo Pace / Effort
Improve ability of pace judgement and changing pace mid-sessionGroups 1 to 2 - Large Lap
Groups 3 to 4 - Medium Lap
Group 5 - Out and Back

The key rep is the 6 min rep as going out too hard on the 10 Mins reps will impede your ability to change pace. Also, as the recoveries are a float, this makes pace judgement all the more important


Total Session / Running Time:
Groups 1 to 5:
30 Mins (with Float Recovery)
26 Mins (without Float Recovery)
Sunday 23 April
- London Marathon
- Hamburg Marathon

Time Interval / Fartlek
33
27 Apr 2023Groups 1 to 5:
3x 1 Lap (Large / Medium) off 2 static float recovery
Everyone - All at Tempo Pace / EffortImprove discipline and judgement of pace and effort when running at Tempo Pace.

Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
Groups 1 to 2 - Large Lap
Groups 3 to 5 - Medium Lap

- This is just a steady end to the Tempo Sessions so try to run more based on effort rather than pace

- Group 5 - Aim to do all 3 reps but see how you feel after the 2nd reps

Total Session / Running Time:
- Groups 1 to 2: 5.25 Miles / 8.4km
- Groups 3 to 5: 4.5 Miles / 7.2km

NoneLap Intervals / Tempo Pace
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