THE WEDNESDAY TEMPO HOUR
Dronfield Running Club offer a Tempo/Threshold session on a Wednesday evening.
19:20 meet for a prompt 19:30 start.
Sindelfingen Park (Near the beacon)
Please note High Viz clothing must be worn in dark conditions.
Lead Contact: Stuart Carrack
This is a fast session is for ALL runners and for ALL abilities. The advantage to this session is that you define your own 'fast' and each runner can help others.
All runners in attendance will start running at the same time/same place
All runners will end at the same place
Each runner runs at their own tempo/threshold speed.
The idea is to run one continuous run at tempo/threshold pace for an hour (however please feel free to adapt to suite i.e. 2 x 25 mins (5-10min).
Some example sessions are;
3 loops – 9km – Just over 6minutes per km – 55-60mins (1hour + for a 10km)
4 loops – 12km – Roughly 5 minutes per km 55-60mins (50minute 10km)
5 loops – 15km – Sub 4 mins per km – 55-60mins (40minute 10km)
All runners must aim to be back at the start at Sindelfingen Park for when the hour is over, with the potential to cut a loop short at The Scout Hut (e.g. 3.5, 4.5, 5.5 loops) if your speed falls between the above ‘suggestions’. (Assess how long of the session is left when you’ve completed a loop etc)
Working on this loop means we can all support and work with each other no matter what pace. As we’ll all be working on the same loop even if at a different stage regarding distance, we’ll all still be at the same time by the clock. A loop was chosen for this reason and in case anybody decides to drop out of the session they aren’t far from the start/finish. However, if you do, you should let the next person to run past you know so at the end, all runners are accounted for.
A little bit about tempo pace runs;
Tempo workouts are runs that are technically longer than threshold runs.
Threshold runs describe running that is just slower than lactate threshold, whereas tempo describes running where you get into a groove that you can hold for a longer distance, up to several miles.
A good tempo pace should feel comfortably hard. Running at a pace you know you're working, but you're not racing. At the same time, you'd be happy if you could slow down.
The perfect pace for an hour what ever your speed.
This session will not be coached and is down to the individual to set their own pace.
DON'T BE SCARED!
Dronfield Running Club is for everybody!
If you feel you aren't quite ready to join our club nights or have any concerns that the level and pace you currently run at precludes you from joining in then please get in touch via the contact page and we will do all we can to help, advise or allay your fears.
More often than not, people assume they're 'too slow for a running club' when that really isn't the case. We are an inclusive club; encouraging and supportive of runners of all levels but we also have a duty to our existing membership to ensure our training nights are run at a suitable level.
If you aren't quite ready to join our training nights then we will say so, but we can also help and assist you in getting to a point where you can. Honesty is the best policy and we'd rather assist prospective members to reach a level that means they can enjoy training with us rather than them just turning up and having a bad experience.
In addition to our formal club nights, members are encouraged to organise training and shared runs amongst themselves via our social media pages. Even if you aren't able to attend our training sessions, it doesn't mean you cant benefit from Membership.
More often than not, there are groups meeting to do specific speed work or interval training during the week and also long runs at the weekend. One persons tempo pace is another persons recovery pace - so even accounting for the different levels of running ability, there's usually somebody to share some miles with in our community.
SO FAR THIS WEEK...
TRY US FIRST...
Non members can come and try out our club nights before they commit to membership. This is limited to two sessions before we ask that you become a member of the club and pay subscriptions. If you would like to try out our sessions please speak to us in advance via the contact page so we can welcome you and advise on specifics.
By attending any Dronfield Running Club training night it is understood that you have a full understanding and are fully accepting of all documentation provided by the club and that you have:
1. Read the Risk Assessments and agree to abide by the advice contained within. Copy available on the Club Documents page
2. Agree to abide by the club rules.
3. That the club has made steps to mitigate risk of accident and injury but you are accepting that you are entering into an activity that has inherent risks and you are responsible for your own safety.