Ready to go long? Ready to prove to yourself that you can still run strong, fast and confident even on tired legs? This week’s workout is tough but massively rewarding and energising. WHAT? STRIDES & TEMPO #4 3x30s strides w/ 90s jogs 35mins @ lactate threshold (your 1-hour race pace) 3x30s strides w/ 90s jogs[…]

In the words of early 90s rapper Vanilla Ice, “Stop, collaborate and listen!” That’s what we’re doing with the strides thrown into break up this pretty meaty workout. WHAT? STRIDES & TEMPO #3 Two sets of: [3x30s strides w/ 90s jogs 15mins @ lactate threshold (your 1-hour race pace)] Recoveries: 3-minute jogs between sets Terrain:[…]

, Last week we introduced a new workout series that artfully combines strides with tempo runs. This week creates a sandwich situation with the short, fast bursts of quality running as the bread and a big meaty filling of a tempo run in the middle. WHAT? STRIDES & TEMPO #2 2x30s strides 25mins @ lactate[…]

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[…]

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[…]

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[…]

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[…]

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[…]

By Hayden Shearman A hill session cranks up a couple of key training stress dials. And, as we all know, we should recover as hard as we train, so how in particular should we recover from a challenging hill session? Easy, flat active recovery running. After a demanding hill session you’ll want to switch the[…]