Running coaching & runspiration.


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

For kids, we have launched some super exciting new running programmes:

  • >> Run Revolution: An in-school running programme for Intermediate aged kids (talk to your teacher about getting this in your school!)
  • >> TempoFit Kids: After-school run squads for kids aged 8 to 14 years who want to improve fitness and speed through running and have bucket loads of fun along the way!
  • >> Whānau Run: A chance for families to run together over a fun, scenic course where the goal isn’t about paces or places, but purely smiles on faces!

For adults and families, we run Learn-to-Run Clinics around New Zealand. Check here for dates.

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




Run Revolution is an in-school running and exercise programme that harnesses the accessible movement of running and walking to empower, inspire and equip Intermediate-aged Kiwis to build a lifelong love of movement and exercise.

  • Three in-class sessions per week with fun relays, challenges and games
  • Run or walk a 5k or 3k by the end of the programme—and have a blast when you do so!
  • Take-home training diary to measure your progress, track your fitness metrics and stay inspired
  • Videos from TempoFit coaches giving you insider tips on how to run faster and enjoy it more

The end result is to get you amped on exercise and running!

Find out more here.



Workout of the Week (Podcast)

Workout of the Week: 127 – Legs, Lungs & Lactate Ladder Pt.4

This is the finale of our ladder series of workouts and it’s JUICY one!! WHAT? Legs, Lungs & Lactate Ladder Pt.4 4x30s, 3x1min, 2x2mins 10mins (@ 1-hour race pace), 2x2mins, 3x1min, 4x30s @ mile-to-5k race pace 1min jog recoveries (2mins either side of the 10-minute tempo) Terrain: Undulating terrain for a fartlek session or flat,[…]

Workout of the Week: 126 – Legs, Lungs & Lactate Ladder Pt.3

This week’s ladder session is a really tasty sandwich with short, fast reps as the bread and a juicy tempo run as the middle. Be sure to give this workout a go! WHAT? Legs, Lungs & Lactate Ladder Pt.3 3x30s, 3x1min, 10mins (@ 1-hour race pace), 3x1min, 3x30s @ mile-to-3k race pace 2min jog recoveries[…]

Workout of the Week: 125 – Legs, Lungs & Lactate Ladder Pt.2

I absolutely love the balance of this workout with a good amount of faster stuff to refine technique and a big old block of grindy 10k paced work in the middle to keep the session honest.  WHAT? Legs, Lungs & Lactate Ladder Pt.2 3x30s, 3x2mins, 3x3mins, 3x2mins, 3x30s @ mile & 10k race pace 1min[…]

Kiwi Running Show (Podcast)

Kiwi Running Show: 066 – NZXC Challenge

This month we cover all the action from the New Zealand Cross Country Challenge in Dunedin, talking to Hayden Wilde, Eva Goodisson, Sam Tanner and many of the other competitors. Plus we talk about fartlek training with Hayden and Stefan sharing their all-time favourite fartlek sessions. Be sure to check out Hayden’s other podcast Workout[…]

Kiwi Running Show: 065 – Straight Outta Lockdown

We’re back! And so is real, in-person racing here in New Zealand. In this episode we preview the upcoming National Cross Country Champs in Dunedin at the end of August and the MANY marathons lined up between now and December. Stefan shares why he ran a marathon round his block during lockdown and we give[…]

Kiwi Running Show – 063 – Hannah Wells

Hannah Wells is one of the most exciting talents in NZ triathlon right now (unbeaten around the world so far in 2019!!) and she was recently crowned Auckland Marathon champion! We catch up with Hannah and also cover off the news from Queenstown Marathon, a speedy 10k from Hamish Carson and a world record from[…]

Training Tips

How to talk to your child before school cross country

Most of the adult runners that I’ve coached tell me that they had various levels of childhood trauma from school cross country. It’s the day when school sick days spike, injuries come out of nowhere (then magically heal at the 3pm bell), and it’s perhaps the one time in the New Zealand curriculum when competing[…]

Top 6 Tips to Improve Running Technique

Good running technique can improve your speed, endurance and resilience to injury, but it can often be hard to know how to intentionally go about improving it. So how can you structure your week or what tools can you utilised to help keep improving your technique? Here are some tips: Run Fast, Fresh, Often: Running[…]

How to Choose a Running Shoe

By Hayden Shearman It’s a multi-billion dollar industry, so how do we decipher the smart way to choose a running shoe from the marketing messages and hype? Here are four tips that I give to runners to help them on their shoe hunting journey. Buy several shoes, not just one. This is great news for[…]