Tempo Sessions Return

We are planning to run Tempo Thursday again starting on Thursday 16th April. There will be a session every Thursday over the summer months (apart from

when it is the Thursday after a Summer League race or if there is another event such as Grand Prix or Lake Handicap).

Meet as usual in the centre building for a 7pm start and all are welcome to join in

whatever your pace/speed/level of running ability.

Each week we will start with a mile or so warm up jog done at your own pace. Re-group at the 1500m marker to start the effort all together. We run at tempo pace for 30 to 40 minutes usually broken down into 10-15 minute efforts with short recoveries. Mostly the efforts are ‘out and back’. For example run out for 5 minutes and then turn and run back for 5 minutes allowing everyone to finish at the same point and regroup before the next effort. It doesn't matter how fast you run as long as you run a bit faster than your usual pace and you can sustain it for the session. Using the lake to run around works well as it is easy to re-group and see where everyone is - it is also impossible to get lost and you are never too far from base camp! Then there is a mile or so jog back as a cool down. It usually adds up to between 5 and 7 miles (including warm up and cool down) depending on how far you manage to run during the tempo phase.