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Clapham Chasers Tempo Sessions - Jan 2024 to Apr 2024
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4 WeeksKEY SESSIONMesocycle 1 - January
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
5
04 Jan 2024Groups 1 to 4:
4x 8 mins off 60-90 secs walk / static recovery


Group 5:
3x 8 mins off 60-90 secs walk / static 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

- A longer and continuous session so you get used to running at your target Tempo Pace over a longer time period. Adjust time and number of reps depending on current fitness.

- Group 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 Running Time:
- Groups 1 to 4: 32 mins

- Group 5: 24 mins
NoneTime Intervals / Tempo Pace
6
11 Jan 2024Groups 1 to 4:
8x 1km off 60-90 secs walk / static recovery


Group 5:
Reduce number of reps down to 6x 1km
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
- The 1km reps will take around a Medium Lap (going clockwise) and finishing at the floodlit football pitches.

- If racing the XC on Saturday, use this session as a sharpener and cut back the number of reps as you see fit.

Total Running Distance:
- Groups 1 to 5: 5.0 miles / 8.0km
Saturday 13 January
Surrey League XC Race 3 -
Men and Ladies (Wimbledon Common)
Distance Interval / Tempo Pace
7
18 Jan 2024Groups 1 to 3:
3x 12 mins off a 2-3 min jog / walk recovery


Groups 4 & 5:
3x 10 Mins off a 2-3 min jog / 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 2 - Large Lap
Groups 3 to 5 - Medium Lap

- Longer intervals at your target Tempo Pace so you get used to running at this pace over a longer time period. Adjust time and number of reps depending on current fitness.

- Group 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 Running Time:
- Groups 1 to 3: 36 mins

- Groups 4 & 5: 30 mins
NoneTime Intervals / Tempo Pace
8
25 Jan 2024Groups 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 Running Distance:
- Groups 1 to 5: 5.0 miles / 8.0km

Saturday 27 January
- Southern XC Champs (Men and Women) (Beckenham)
Distance Interval / Tempo Pace
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5 WeeksKEY SESSIONMesocycle 2 - February
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
14
01 Feb 2024Groups 1 to 2:
4x 1 Large Lap off a 2 min walk recovery


Groups 3 to 4:
4x 1 Medium Lap off a 2 min walk recovery


Group 5:
3x 1 Medium Lap off a 2 min walk recovery
Groups 1 to 2 - 1st and 3rd laps all run at Tempo Pace / Effort.

2nd and 4th laps to be run as split laps so first half of lap is run at Tempo Pace / Effort. Second half of lap is run close to 10k Pace / Effort (or slightly quicker than Tempo Pace)


Groups 3 to 5
- All at Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace and ability to change pace mid-session (Groups 1 to 2 only)


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


- Adjust number of reps depending on current fitness and what you are training for.

- The change in pace (Groups 1 and 2) should not be run flat out or as a race as this will impact the other reps.

Total Running Distance:
- Groups 1 to 2: 7.0 miles / 11.2km (Large Lap)

- Groups 3 to 4: 6.0 Miles / 9.6km (Medium Lap)

- Group 5: 4.5 Miles / 7.2km (Medium Lap)
NoneLap Intervals / Fartlek
15
08 Feb 2024Groups 1 to 4:
8x 1km off 60-90 secs walk / static recovery


Group 5:
6x 1km off 60-90 secs walk / static 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.
The 1km reps will take around a Medium Lap (going clockwise) and finishing at the floodlit football pitches.

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

Total Running Distance:
- 5.0 miles / 8.0km
Saturday 10 February
- Surrey League XC Race 4 -
- Men and Ladies (TBC)
Distance Interval / Tempo Pace
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15 Feb 2024Groups 1 to 2:
1-2-1 Large Laps off a 2-3 min walk recovery


Groups 3 to 4:
1-2-1 Medium Laps off a 2-3 min walk recovery


Groups 4 to 5:
3x 1 Medium Lap off a 2-3 min static / easy jog 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 or Medium Lap
Groups 3 to 5 - Medium Lap


- The 2-Lap rep is the longest rep so is the key part of the session so important not to go out hard on the 1st rep.

- If racing at the weekend, forego the last 1-lap rep and use session as a sharpener.

Total Session / Running Distance:
Groups 1 to 2 - 7.0 miles / 11.2km (Large)

Groups 3 to 4 - 6.0 Miles / 9.6km (Medium)

Group 5 - 4.5 Miles / 7.2km (Medium)
Sunday 18 February
- Seville Marathon
- Hampton Court Half Marathon
Lap Intervals / Tempo Pace
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22 Feb 2024Groups 1 to 2:
4km, 2km, 4km, 2km off a 2 min walk recovery


Groups 3 to 4:
4km, 2km, 4km off a 2 min walk recovery


Group 5:
3 or 4x 2km off a 2 min walk recovery
Groups 1 to 2 - 4km reps at Tempo Pace / Effort. 2km reps at 10k Pace / Effort


Groups 3 to 5
- All at Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace and ability to change pace mid-session (Groups 1 to 2 only)


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 4km reps are just under 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 half of the 4km rep so going clockwise, you run a medium lap to the bandstand.

- Groups 4 & 5 - Aim to complete at least 3 reps before seeing how you feel. No pressure to do the 4th rep as you can easily walk back to the start after the 3rd rep.

If racing on the weekend, reduce session accordingly but foregoing last rep.

Total Running Distance:
- Groups 1 to 2: 7.5 miles / 12.0km

- Groups 3 to 4: 6.2 Miles / 10.0km

- Group 5: 4.5 Miles / 7.2km

Saturday 25 February
- National XC Champs (Chester)


Sunday 26 February
- Wokingham Half Marathon
Distance Intervals / Fartlek
18
29 Feb 2024Groups 1 to 4:
4x 8 mins off 60-90 secs walk / static recovery


Group 5:
3x 8 mins off 60-90 secs walk / static 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

- A longer and continuous session so you get used to running at your target Tempo Pace over a longer time period. Adjust time and number of reps depending on current fitness.

- Group 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 Running Time:
- Groups 1 to 4: 32 mins

- Group 5: 24 mins
NoneTime Intervals / Tempo Pace
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4 WeeksKEY SESSIONMesocycle 3 - March
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
24
07 Mar 2024Groups 1 to 2:
3 or 4x 1 Large Lap off 2 mins static recovery


Groups 3 to 5:
3 or 4x 1 Medium Lap off 2 mins static 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 start to the 3rd block of Tempo Sessions so run these based on effort rather than a set pace. Options are to cut session short to 3 reps if feeling fatigued.

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

Total Running Distance:
- Groups 1 to 2: 5.25 to 7.0 Miles / 8.4 to 11,2km

- Groups 3 to 5: 4.5 to 6.0 Miles / 7.2 to 9.6km

Sunday 10 March
- Barcelona Marathon
Lap Intervals / Tempo Pace
25
14 Mar 2024Groups 1 to 2:
6
x 1 mile (alternating) off 2 min jog recovery


Groups 3 to 4:
5x 1 Mile off 2 mins jog recovery


Groups 4 to 5:

4 to 5x 1 mile off 2-3 min walk recovery
Groups 1 to 2 - Miles 1, 3 and 5 - At Tempo Pace / Effort. Miles 2, 4 and 6 at 10k Pace / Effort


Groups 3 to 4 - Miles 1, 3 and 5 - At Tempo Pace / Effort. Miles 2, 4 and 6 at 10k Pace / Effort (optional otherwise just run Mile 5 as the fastest)


Group 5 - All Miles at Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace and ability to change pace mid-session (Groups 1 to 4).


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)

- The 1-Mile reps will take place from one end of the Central Avenue to the other (going around anti-clockwise around a Medium Lap).

- If racing on the weekend, feel free to cut session short and use it as a sharpener.

- Groups 1 to 4 - 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.

- Group 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 Running Distance:
Groups 1 to 5 - 4.0 to 6.0 miles / 6.4 to 9.6km

Sunday 17 March
- Bath Half Marathon
- Surrey Half Marathon
- Kingston Breakfast Run (8/16/20 Miles)
Distance Intervals / Fartlek
26
21 Mar 2024Groups 1 to 2:
3x 1 Mile off 60 secs static recovery, then 3 mins easy jog recovery, then 20 Mins Continuous


Groups 3 to 4:
3x 1 Mile off 60 secs static recovery, then 3 mins easy jog recovery, then
12 to 15 Mins Continuous


Group 5:
2x 1 Mile off a 2-3 min static recovery, then
10 to 12 Mins Continuous
Groups 1 to 4 - 1 Mile Reps at 10k pace / effort, then 15 or 20 Min Reps at Tempo Pace / Effort


Group 5: All 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 12 to 20 min rep:
Groups 1 to 2 - Large Lap
Groups 3 to 5 - Medium Lap

- The 3x 1 mile reps are essentially 2x Medium Laps (or 3 Miles) going anti-clockwise. After the 3 miles, everyone will finish back at the start so you can grab a drink.

- If you cannot get to 10k Pace / Effort, then simply run at a pace that is slightly quicker than your Tempo Pace / Effort. It is important not to run these flat out as this will impact the last continuous 12 to 20 minute rep (which is the key part of this session).

- Group 5 - For the 1 mile reps, also go anti-clockwise around a medium lap but run these as an out and back to after 800m or 0.5 miles, turn around so you finish back at the start/finish point.

For the last 10 to 12 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).
NoneDistance Intervals / 10k Pace
then
Time Continuous / Tempo Pace
27
28 Mar 2024Groups 1 to 4:
3x 10 mins off 60-90 secs walk / static recovery


Group 5:
3x 8 mins off 60-90 secs walk / static 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

- A longer and continuous session so you get used to running at your target Tempo Pace over a longer time period. Adjust time and number of reps depending on current fitness.

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

Total Running Time:
- Groups 1 to 4: 30 mins

- Group 5: 24 mins
Sunday 24 March
- Thames Riverside 20
- SEAA 12/6 Stage Road Relays (Men and Ladies) (Milton Keynes)
Time Intervals / Tempo Pace
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4 WeeksKEY SESSIONMesocycle 4 - April
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DateSessionPacing / RecoveriesAim / PurposeNotesKey RacesType / Pace
33
04 Apr 2024Groups 1 to 3:
3x 2 Miles off 2 mins static recovery


Groups 4 & 5:
4x 1 Mile off 90 secs static 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 (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 / Tempo Pace
34
11 Apr 2024Groups 1 to 4:
Pyramid - 12 Mins, 6 Mins, 12 Mins off 2 mins jog / walk recovery


Group 5:
Pyramid - 10 Mins, 5 Mins, 10 Mins off 2 mins jog / walk recovery
Groups 1 to 3 - 12 Min reps at Tempo Pace / Effort, 6 Min reps at 10k Pace / Effort (or 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 and ability to change pace mid-session (Groups 1 to 4).


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 4 - Medium Lap
Group 5 - Out and Back

The key rep is the 6 min rep as going out too hard on the 12 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 Running Time:
- Groups 1 to 4: 32 mins
- Group 5: 25 mins
Sunday 14 April
- Manchester Marathon


Monday 15 April
- Boston Marathon (US)
Time Interval / Fartlek
35
18 Apr 2024Groups 1 to 5:
8x 1km off 90 secs static recovery


Group 5:
6x 1km off 90 secs static recovery
Groups 1 to 4 - First 4 reps all at Tempo Pace / Effort.

Last 4 reps, alternate pace so reps 5 and 7 are run at Tempo Pace / Effort with reps 6 and 8 run at 10k Pace / Effort


Group 5 - All at Tempo Pace / Effort
Improve discipline and judgement of pace and effort when running at Tempo Pace and ability to change pace mid-session (Groups 1 to 4).


Aim for consistency across each rep, not just in pace but also think about your effort levels and breathing
- The 1km reps will take around a Medium Lap (going clockwise) and finishing just before the start of the floodlit football pitches.

- The short recoveries mean pacing is even more important. If running a marathon, do not come to the session itself but you may want to run the session earlier in the week and use it as a sharpener.

Total Running Distance:
- Groups 1 to 5: 5.0 miles / 8.0km

Sunday 23 April
- London Marathon
- Hamburg Marathon

Distance Intervals / Fartlek
36
25 Apr 2024Groups 1 to 2:
3x 1 Large Lap off 2 mins static recovery


Groups 3 to 5:
3x 1 Medium Lap off 2 mins static 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 Running Distance:
- 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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