After two weeks of doing versions of the famous Mona Fartlek, this week we’re rounding off the series with what is probably the most famous of all its variations. Get ready for a lung and leg burner!  WHAT? The Mona Fartlek w/ Floats 2x 90 seconds 4x 60 seconds 4x 30 seconds 4x 15 seconds[…]

Last week we introduced a famous fartlek workout invented by Aussie distance running legend Steve Moneghetti. This week we introduce a couple of tweaks to the Mona Fartlek that make both more endurance focused and more speed orientated. WHAT? The Modified Mona Fartlek 3x 90 seconds 4x 60 seconds 3x 30 seconds 2x 15 seconds[…]

This is a famous workout created by legendary Australian distance runner Steve Moneghetti. It combines the freedom of a fartlek session with the speed of shorter reps and the intensity of minimal recovery. It’s what lead Mona to four Olympics, 4th at World Cross in 1989 and a bronze at the World Marathon Champs in[…]

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[…]