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Whether slow or speedy, experienced or newbie, TempoFit is here to help you fall in love with running.

On this site you'll find screed of running resources and training tools to help take your running to the next level:

>> Workout of the Week Podcast
>> Strong: Core and strengthening workouts
>> Learn to Run programmes
>> Technique videos
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>> Audio Coach

INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 040 – Fast n Fresh

Workout of the Week: 039 – The Strides & Steady Sandwich

Workout of the Week: 038 – The 3-Level Fartlek

Workout of the Week: 037 – Zane Robertson

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

LATEST FROM TEMPOFIT

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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

R U N . Absolutely love this urban art installat

R U N .

Absolutely love this urban art installation in London’s Olympic Park. It’s the simple answer to many of life’s issues! 😆

This was back in 2016 when I visited for the London Marathon. It was so cool to see the Olympic Park four years on from the games where instead of spectators it’s really now set up for runners and walkers to enjoy. From here you can connect up to a whole network of canals with pathways running alongside that take you all throughout east London. I miss running in this city so much!

Did you know ... London has more green space than other city of its size in the world?

#runlondon #run #londonmarathon

We’re getting fast this week! But we’re also f

We’re getting fast this week! But we’re also focusing on keeping relatively fresh so we don’t muddy the waters on building that base, raw running speed.

WHAT
3x30secs strides (90secs jogs)

3x10secs sprints (2min jogs)

20min tempo run @ your half marathon pace

Terrain: Flat, measurable pathway or running track.

Feels: Fast ‘n’ Fresh.

The strides and sprints at the start shouldn’t be tiring—they’re about you getting comfortable with running fast. Likewise, the 20-minute tempo run is not that fast. We don’t want to erode the gains from the sprints. Aim to finish feeling reasonably fresh.

WHY
Improving your ability to sprint will improve your efficiency and technique for running slower. If we gradually ease ourselves into one sprints or strides session per week we’ll raise the ceiling on our potential as runners. Plus, running fast is super fun!! HOW
Take as long as you need after each stride or sprint to be fully recovered. These aren’t supposed to make you tired—they’re supposed to make you fast! So make sure you’re starting each one nice and fresh.

Catch the podcast episode wherever you get your podcasts. Just search for Workout of the Week.
#tempofitwow #runwod #getfaster #stayfresh #sofreshandsoclean

Hit me with your favourite running movies! Here a

Hit me with your favourite running movies!
Here are my top 5:
1) Run Fatboy Run. so funny and so many relatable things for first time marathoners!
2) Prefontaine. One of the true cult legends of our sport and someone who died WAY to young.
3. Forrest Gump. Okay not technically a running movie but a great example how running can give you the freedom and life lessons learnt to chase your dreams.
4. Chariots of Fire. Absolute classic. But don’t watch it to learn great sprint technique.
5. McFarland USA. I stumbled across this recent release during lockdown and absolutely loved it. True heartwarming story of a high school cross country team from a poor country town. Highly recommended. #runningmovies #runforrestrun #runfatboyrun #prefontaine

This is a great thought experiment to uncover the

This is a great thought experiment to uncover the areas for improvement in your own fitness journey. Sure your paces or training volume may look nothing like Eliud Kipchoge (whose does?!?!), but what if you approached your recovery, nutrition, training choices, sleep habits in the same way you’d expect from the greatest ever marathoner?
Would you go to bed at the right time? Would you train sensibly rather than punish yourself? Would you view food as fuel and opt for only the best? Would you spend more time on the foam roller and yoga mat and massage table?
We all have tremendous potential inside of us and a switch of focus can reveal the habits we have in our lives that short change ourselves from reaching those targets.
So choose a 24-hour period this week where you can run your habits through the “would Eliud do this” test.
#kipchogeforaday #runningmotivation #runningchallenge

I love sandwiches! Everything tastes so much bette

I love sandwiches! Everything tastes so much better between a couple of slices of fresh bread. And for this workout we are sandwiching two steady 10-minute tempo runs with some tasty fast strides at the beginning and end of the workout.
3x30secs strides

2x10mins @ your 1-hour race effort (2min jogs)

3x30secs strides

Terrain: Flat or mixed terrain. Stable under foot for strides.

Feels: Perfect practise.

Every workout is an opportunity to perfect running in YOUR body. We can all become genuinely world class at running at our own pace, in our skin—but it’s all about attitude. This workout gives you the perfect opportunity to start with great technique and finish with it, while expressing your world-class work ethic in the middle!

WHY
The strides set the tone in terms of good technique for the rest of the session. Then you’ll have two 10-minute blocks that will have you riding that line between comfort and discomfort perfectly. Then to finish you’ll embed that good technique in your muscle memory with the final 3x30secs strides.

HOW
The strides are fast, controlled runs. Unless you’re a very experienced track runner, these won’t be sprints; they should stay in that controlled zone so you can focus on good technique. Jog for 90 seconds or more after each 30-second stride.

The 10-minute blocks should be done at your 1-hour race effort, which for most of us is somewhere between 10k and half marathon pace.

#stridesforbreakfast #tempofitwow #runningworkout #temporun #runwod #runningcommunity #runningismytherapy

What an absolute privilege to sit down with these

What an absolute privilege to sit down with these incredible runners and talk through some of their favourite workouts! If you’re struggling for inspiration for your running workouts, go through our Workout of the Week podcast archives to hear inspiration and wisdom from ...
willisnick episode #30
dr_hannah_wells #11
camillebuscomb #20
hayden_wilde #12
zane_robertson_nzl #37
oskabaynes #25
camgraves #22
lydiaodo #32
matthewrobertbaxter #34
ktbugz14 #31
hicks_m #27

Massive thanks to these incredible guests! You guys rock!! #runspiration #tempofitwow #tempofit #workoutoftheweek #runwod #runningpodcast

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