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INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 045 – Ride the Storm

Workout of the Week: 044 – Kick It Mile Reps

Workout of the Week: 043 – Two-Speed Intervals

Workout of the Week: 042 – The Classic

KIWI RUNNING SHOW (PODCAST)

Kiwi Running Show – 063 – Hannah Wells

Kiwi Running Show – 062 – Aaron Pulford & NZ Road Champs

Kiwi Running Show – 061 – NZXC Champs & Mike Lloyd

Kiwi Running Show – 060 – Zane Robertson

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HAVE YOU DECIDED TO

LEARN TO RUN?

THIS IS FOR YOU

runtempofit

Runspiration🏃‍♀️🏃w/ Hayden Shearman. Your weekly running workout every Monday via podcast🎧👇& the socials: TempoFit Workout of the Week #tempofitwow

Are you a morning-get-it-done-before-the-universe-

Are you a morning-get-it-done-before-the-universe-stops-me runner? Or more the I-come-alive-after-noon type?

Whatever your preference, the important thing is to get some structure and regularity to your days to avoid the decisions that need to take place before you run. Every decision, like what running shoes am I going to wear or should I do it after checking my emails or before, will hamper your chances of getting the run done. If it’s a fixed part of your day there’s way less chance that decision fatigue will set in and suddenly make Netflix and the couch the easier choice!

Hope you’re all making great decisions this week!!

#yougotthis #decisionfatigue #morningrunner #afternoonrunner #runspiration #runhappy

This week we’re learning to become comfortable w

This week we’re learning to become comfortable with discomfort in the first of our August tempo runs. Get ready to ride the storm!

WHAT
2 sets of:
3x20sec strides (100sec recovery jogs)
10mins @ lactate threshold pace
(3mins recovery jogs)

Terrain: Running track or measurable pathway.

Feels: Ride the storm!

Throughout August we are focusing on tempo running at your lactate threshold. This is approximately the pace you could hold for a one-hour race and sits right on that threshold between comfortable and discomfort, between hurting and enjoying it, and between the calm and the storm. So learn to ride that storm by sticking to your pace!

WHY
The strides are in there to set up some good practices of great technique and quick leg turnover before you turn to the grind of the tempo run. As such, I want you to think about standing up tall, elongating the spine and avoiding the hips sitting low. In the podcast I explain this further so have a listen!

HOW
Setting your lactate threshold pace at this stage in the month is important. If you’ve done a recent race you’ll be able to plug that in to our race and pace calculator at tempofit.org. Otherwise estimate it based on pre-lockdown race results coupled with how your workouts and training has been feeling.

And always listen to your body throughout the workout, genuinely asking yourself “can I hold this pace for an hour?”

#tempofitwow #workoutoftheweek #runwod #runningworkout #temporun #ridersonthestorm #ridethestorm

We’ve got loads of marathons coming up in New Ze

We’ve got loads of marathons coming up in New Zealand over the coming weeks. Keep this advice in mind to nail that finish line photo!! 😂 📸 🤢

wellingtonmarathon hawkesbaymarathon rotoruamarathon dunedinmarathon aucklandmarathon queenstownmarathon

#runningadvice #marathontips

Finishing mile reps nice and fast is a super fun w

Finishing mile reps nice and fast is a super fun way to run intervals. And a great way to unleash your inner beast!

WHAT
Kick It Mile Reps

4x 1 Mile @ your 10k race pace
With each final 400m @ your 3k race pace
(2-3mins recovery jogs)

Terrain: Running track or a flat, measurable pathway.

Feels: Unleashing the beast.

Aim to be controlled for the first three quarters of each mile rep, hitting your splits bang on and learning good pacing. But then crank it with 400m to go and see what you can split for that final quarter mile. Let the beast off the leash!

WHY
This workout teaches you to control that early pace in each interval by not going too fast and testing your control for boosting the pace when you’re more fatigued at the end of each rep.

This simulates a race situation really nicely because, all most without fail, you want to pace the first half or two thirds of your race really well in order to have some kick left in your legs to really race the remainder.

HOW
I’d recommend finding a 400m running track to do this session as you can more accurately measure the pace of those final quarter miles of each rep than you could if you were just using GPS.

And if you need to know your paces for 10k and 3k race pace, check out the tempofit.org calculators. Remember, to convert min/km pace to min/km you need to times it by 1.6 (well, 1.609 to be precise, but 1.6 is close enough). And you’ll also want to know your two paces per 400m, so divide your min/mile paces by four.

Bit of maths, but once you get used to doing these conversions it’ll become second nature.

#tempofitwow #workoutlike #canikickit #yesyoucan #runwod #runfast #runningpodcast #milereps

Do your feet hurt? 🦶🏽🦶🏽It’s because

Do your feet hurt? 🦶🏽🦶🏽It’s because you’re crushing it!!!💪🏽💪🏽

Seriously though ... the best trick I’ve found for niggly feet is to keep tennis balls wherever you sit: at the couch, under the desk at work, at the dinner table. And give your feet a little roll while you’re eating your lunchtime sushi roll!

#doyourfeethurt #kickingass #crushingit #runningniggles #runninginjuries

This Workout of the Week we carry on our month-lon

This Workout of the Week we carry on our month-long journey into the wonderful world of interval sessions. And this one is a fun workout that tests your ability to internally regulate subtle differences in pace.

WHAT
Two-Speed Intervals
3x 1k @ your 10k race pace
3x 1k @ your 5k race pace
(90secs recovery jogs)

Terrain: Flat, measurable pathway.

Feels: Unafraid to step it up.

Compared to last week, this week we drop the duration and swap it for a little more intensity. This intensity comes in the form of a subtle, but all-important, increases in speed in the final three 1k intervals and also with the shorter recovery jogs of just 90 seconds.

WHY
A sensible training plan should always have a logical progression from week-to-week and month-to-month. This workout is a natural extension of last week’s 6xmile at 10k race pace by adding some intensity. So you will feel your breathing and heart rate start to approach their max in those final few intervals—all great prep for next week!

HOW
All runners should have their favourite local workout spots that is either measured (e.g. a running track or measured pathway) or measurable (flat enough and without too many trees or buildings for your GPS to give accurate readings). If you don’t have a couple of these near you (one for still days and one for windy days) I’d encourage you to hunt around on Google Maps, Mapmyrun or Strava Heatmaps to find something that can become your regular!

This week’s workout calls for a subtle but all-important step-up in speed from 10k race pace to 5k race pace. Aim to nail that pacing in this session, more on that in my Thought-for-the-Week blog piece.

#tempofitwow #runningpodcast #intervaltraining #1kreps #workoutoftheweek

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