Up The Tempo

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21/08/2026

Are LT1 sessions the key to running a faster marathon? 🤔

You might be wondering what LT1 is?

LT1 is the first lactate turn point, which simply is the point where lactic starts to noticeably rise in your blood. Essentially when you are running faster than easy pace and is “steady” running

“But isn’t lactate bad for you?”🙄

No! Lactate is used as a source of energy… where it becomes “bad” is when you produce it faster than your body can clear it, which is where you go beyond LT2 and what people understand “threshold” to be

These sessions have been implemented over the past few months and they have seen the same effort level/heart rate result in a pace improvement of 17 seconds per mile for James! 🤯

Are LT1 sessions the missing piece to your next marathon PB?

Up The Tempo

Not every day you get to compete at the European Athletics Championships! 👀On Sunday, Ryan took part in the 5km at the E...
19/08/2026

Not every day you get to compete at the European Athletics Championships! 👀

On Sunday, Ryan took part in the 5km at the European champs in Birmingham…

It wasn’t actually in the championships, but in the Unity Challenge 5k, but was ran on the marathon course! 😅

Ryan managed to finish 34th overall out of 1431 runners, with a time of 17:13 👏

Up The Tempo

This is what Tempo Tuesday’s have looked like recently 📸So many people turning up that we have to split the picture into...
18/08/2026

This is what Tempo Tuesday’s have looked like recently 📸

So many people turning up that we have to split the picture into 3 🤩

From a few mates going and training together to growing this community that we call Up The Tempo, thanks to everyone who’s apart of it and that make it as great as it is 🙌

The best training group around? We think so 😏

Up The Tempo

Tempo Tuesday 18/08We have two session options this week with the regular session but also a taper session for those rac...
17/08/2026

Tempo Tuesday 18/08

We have two session options this week with the regular session but also a taper session for those racing at the CraggRunner Sprint 5k this weekend!

The main session is a progressive pace session starting at tempo/half marathon pace down to 5k pace. It’s 10 minutes, 8 minutes, 6 minutes, 4 minutes, 2 minutes all with 60 seconds rest. You should be aiming for around 7 seconds per mile or 5 seconds per km every rep

CraggRunner Sprint 5k racers is also a progressive pace session starting with 5 minutes threshold, 3 minutes 5k pace, 4 x 1 minute 3k pace, 6 x 30 seconds at 1500m pace all with 90 seconds rest

If you’re a part of our Garmin group, the sessions will be sent directly to your watch! If you’re doing the 5k race, get in touch and we will add that session to your watch

Up The Tempo

Paula’s parkrun Hen Do 🥳🏃‍♀️Our very own Paula is getting married to Adrian on Tuesday and in true runner fashion decide...
15/08/2026

Paula’s parkrun Hen Do 🥳🏃‍♀️

Our very own Paula is getting married to Adrian on Tuesday and in true runner fashion decided to use parkrun as her Hen Do 😄

Congrats to them both 🥂

Thanks to everyone who shared pictures from today 📸

Up The Tempo

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