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Clapham Chasers Tempo Sessions - Jan 2020 to Apr 2020
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4 WeeksMesocycle 1 - Base Building (4 weeks)
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DateSessionPacingAim / PurposeNotesKey RacesType / Pace
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09 Jan 20203x 1 Medium Lap off 2-3 mins static recovery1st lap - Tempo Pace - 20 secs per mile / 12 secs per km

2nd and 3rd Laps - Tempo Pace
Build base fitness and get used to pace judgement and effort levels at Tempo PaceIf racing XC on Saturday, forego last lap3rd Surrey XC League Fixture - Sat 11th January

Men (Beckenham Place Park)
Ladies (Wimbledon Common)
Lap Intervals / Tempo Pace
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16 Jan 2020Descending Pyramid
(14-12-10 mins) off 2-3 mins static recovery
All at Tempo PaceContinue to build base fitness and pace judgement whilst running at Tempo PaceTotal running time at Tempo Pace is 36 mins

Faster Groups - Medium or Large Laps. Slower Groups - Out and Back
NoneTime Intervals / Tempo Pace
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23 Jan 20203x Medium / Large laps ContinuousAll at Target Marathon Pace or Tempo Pace (if not running a spring marathon). No recoveryContinue to build base fitness and get accustomed to running a sustained distance at Target Marathon Pace / Tempo PaceFirst Target Marathon Pace session

Faster Groups - Large Laps (1.75 Miles) / Slower Groups - Medium Laps (1.5 Miles). Forego last lap if racing XC on weekend
Southern XC Champs - Sat 25th January. Parliament Hill, London

Farnborough Half Marathon - Sun 26 January
Lap Continuous / Marathon Pace
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30 Jan 20206x 6 mins off 2 mins static recovery1st, 3rd and 5th Reps at Tempo Pace

2nd, 4th and 6th Reps at Tempo Pace less 20 secs per mile / 12 secs per km
Continue to build base fitness but also improve pacing during each rep due to short recoveryTotal time at Tempo Pace is 36 mins.

Faster Groups - Medium Laps. Slower Groups - Out and Back
NoneTime Intervals / Tempo Pace
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4 WeeksMesocycle 2 - Base Building and Lactate Threshold (4 weeks)
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DateSessionPacingAim / PurposeNotesKey RacesType
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06 Feb 20204x Split Medium / Large Laps (Continuous)Alternative each half lap at Tempo Pace + 60 secs per mile (36 secs per km). Rest of lap at Tempo Pace / EffortImprove pace and effort judgement as pace will fluctuate during run so important not to go out too quicklyFloat recovery should be an easy jog to get used to running continuously whilst changing pace4th Surrey XC League Fixture - Sat 9th February

Men (Lloyd Park)
Ladies (Richmond Park)
Lap Fartlek / Tempo Pace
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13 Feb 2020Ascending Pyramid
(10-14-18 mins) off 3 mins static recovery
All at Tempo PaceContinue to build base fitness and pace judgement whilst running at Tempo PaceTotal running time at Tempo Pace is 42 mins

Faster Groups - Medium or Large Laps. Slower Groups - Out and Back
NoneTime Intervals / Tempo Pace
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20 Feb 20203x 10 mins off 90 secs jog recovery. ContinuousAll at Tempo Pace. Jog recovery should be at least Tempo Pace + 60 secs per mile / 36 secs per kmContinuous run so pace and effort judgement ever more important. Do not start off too quicklyTotal running time at Tempo Pace is 30 mins but will include 3.5 mins jog recovery

Reduce session if racing HM on weekend
Hampton Court / Wokingham Half Marathons - Sun 23rd FebruaryTime Intervals / Tempo Pace
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27 Feb 20202-1-2 Medium Lap Fartlek off 2 mins static recoveryAll at Target Marathon PaceGet used to running at Target Marathon Pace on fresh legs at start and on tired legs at endSecond Target Marathon Pace session

Reduce or forego last rep if racing HM on weekend
Big Half - Sunday 1st March

Tokyo Marathon - Sunday 1st March
Lap Intervals / Marathon Pace
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4 WeeksMesocycle 3 - Sharpening (4 weeks)
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DateSessionPacingAim / PurposeNotesKey RacesType
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05 Mar 20205-10-5-10-5 Mins off 2 mins static recovery5 Min Reps - Tempo Pace - 10 secs per mile / 6 secs per km

10 Mins Reps - Tempo Pace
Fartlek based session. Aim is to improve pace judgement and ability to change during sessionTotal running time is 35 mins

Reduce session if racing HM on weekend
Surrey Half Marathon - Sun 8th MarchTime Fartlek / Tempo Pace
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12 Mar 20204x 1 Lap off 2-3 mins static recoveryAll at Tempo PaceImprove pace judgement whilst running at Tempo Pace

Each lap should be completed within a range of +/- 10 secs per mile / 6 secs per km
Only run first 2 laps if racing HM on weekend.

Faster Groups - Large Lap. Slower Groups - Medium Lap
Bath Half Marathon - Sun 15th March

Thames Riverside 20 - Sun 15th March
Time Fartlek / Tempo Pace
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19 Mar 20203x 2 Medium / Large Laps off 3 mins static recoveryAll at Target Marathon Pace or Tempo Pace (if not running a spring marathon)Get accustomed to running at your Target Marathon PaceThird Marathon Pace Target session

Reduce session depending on fitness levels
NoneLap Intervals / Marathon Pace
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26 Mar 20202x 15 Mins off 2-3 mins static recoveryAll at Tempo PaceReally dial in tempo pace and effortTotal running time is 30 mins

Faster Groups - Large Lap. Slower Groups - Medium Lap
NoneTime Intervals / Tempo Pace
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5 WeeksMesocycle 4 - Race Prep and Taper (5 weeks)
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DateSessionPacingAim / PurposeNotesKey RacesType
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02 Apr 20204x 1 split lap (Medium / Large) (Continuous)1st half of Lap at Tempo Pace

2nd half of lap at Tempo Pace + 30-40 secs (Float recovery)
Improve ability to change pace and pace judgement

Active recovery should be a "float" for the faster runners and a jog for the slower runners
Those racing Half Marathons on Sunday should reduce session accordingly by 1 lap if necessaryReading / Paddock Wood Half Marathons - Sun 5th Apr

Manchester / Paris / Rotterdam Marathons - Sun 5th Apr
Lap Fartlek /
Tempo Pace
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09 Apr 20201-2-1 Laps (Medium Laps) with 2-3 mins static recoveryAll at Target Marathon Pace or Tempo Pace (if not running a spring marathon)Really dial in Target Marathon Pace but with shorter recoveryReduce session if necessary depending on when spring marathon is coming upNoneLap Intervals / Marathon Pace
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16 Apr 20204x 10 mins off 2 mins static recovery1st and 3rd Reps - Target Marathon Pace / Tempo Pace

2nd and 4th Reps - Target Marathon Pace / Tempo Pace - 10 secs per mile / 6 secs per km
Get accustomed to changing pace during session but also being disciplined in your pacingReduce session if necessary depending on when spring marathon is coming up

Faster Groups - Medium or Large Laps. Slower Groups - Out and Back
Brighton / Hamburg Marathons - Sun 19th Apr

Boston Marathon - Mon 20th Apr
Time Fartlek / Marathon Pace
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23 Apr 20205x 6 mins off 60 secs static recoveryAll at Target Marathon Pace or Tempo Pace (if not running London)Short session to keep legs sharp and maintain good leg turnoverTotal running time is 30 mins

If racing London and you want to run, suggest only running 3 reps
London Marathon - Sun 26th AprTime Intervals / Marathon Pace
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30 Apr 20204x 1 Mile off 3 mins static recoveryAll at Tempo PaceTo hit each mile rep within a range of +/- 10 secs per mile or 6 secs per kmMile Reps will be done from one end of the Central Avenue to the other around the large lap of the parkNoneDistance Intervals / Tempo Pace
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