Workout of the Week
Audio Coach
Training Tips
Running Resources
About
Shop
- TempoFit Clothing
- Cart

LET'S MAKE RUNNING EPIC!

Your home for running inspiration.

TEMPOFIT IS FOR EVERYONE

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
>> Running drills
>> Running calculators
>> Audio Coach

INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 086 – Hill Strides & Tempos

Workout of the Week: 085 – Hill Strides + K-Reps

Workout of the Week: 084 – Fartlek Session #3

Workout of the Week: 083 – Fartlek Session #2

KIWI RUNNING SHOW (PODCAST)

Kiwi Running Show: 066 – NZXC Challenge

Kiwi Running Show: 065 – Straight Outta Lockdown

Kiwi Running Show – 063 – Hannah Wells

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

LATEST FROM TEMPOFIT

How to get Comfortable with Discomfort

How to Enjoy Running Hills

How to know if you need a rest

Are you playing the long game?

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

This workout is one of my all-time favourites. It

This workout is one of my all-time favourites. It combines the intensity of the hills with the grind of a tempo run … twice over!

WHAT?

Hill Strides & Tempo Runs

2 sets of:
3x 30sec uphill strides
10mins @ your lactate threshold pace (a.k.a 1-hour race pace)
5mins recovery jog between sets

Terrain: Mild-to-moderately steep hill + flat, measurable pathway.

This workout is an exercise in getting comfortable with discomfort. The discomfort on hill reps seems to kick in around the 20-second mark in each of the reps as your body realises its dealing with endurance as well as power.

The discomfort in the tempo runs comes from pre-fatiguing the legs with the hill reps and then kicks in again in the final few minutes of each 10-minute block. In both cases, stay relaxed and focus on the good technique—it’s always over before you know it!

WHY?

The hills develop that power that translates, in the long term, to improved technique and efficiency on the flats.

Tempo runs at lactate threshold are designed to tap into that threshold where your body switches on a new energy system. The more you can teach your body to operate off this energy system, the more you’ll be able to flush fatigue on the run and push through that discomfort.

HOW?

Choose a hill that is mild to moderately steep, perhaps between 4 and 7%. Not so flat that you’re not forced to recruit more muscle fibres, and not so steep that your technique is affected. You could use a treadmill for this as well (and just rest for a minute after each rep).

For your recoveries on your hill strides, jog back down very slowly to your starting point after each rep.

#tempofitwow #hillreps #hillrunning #temporun #runningcoach

Do you love hills? Or do you love to hate them?

Do you love hills? Or do you love to hate them?

Hills offer the runner so much in terms of training outcomes and also epic views and stoking trails, so why is it so hard for us to enjoy them?!

Scroll through these tips for how I try to get joy from getting some vert in my weekly mileage.

#hillrunning #runhappy #trailrunning #runningcoach #runningtips

For the next four weeks it’s all about “more h

For the next four weeks it’s all about “more hills, more thrills”! But don’t worry, we’re easing you into it with this mixed session of hill strides and 1k reps.

WHAT?
Hills & Reps
3 sets of:
2x 15sec uphill strides
1k @ your 5k race pace
3-4mins recovery jogs between sets

Terrain: Moderately steep, short hill + flat, measurable pathway.

The hill strides are done fresh so you can focus on great technique and solid expression of speed and power. Avoid sprinting them so you can stay in that “controlled but fast” mode.

The 1k reps will bring the intensity to the session and provide that little challenge of switching from hills to flat and from fast to steady.

WHY?
Hills are like a pressure cooker that demands so much more from our bodies than the flat. And as such they are great for discovering improvements in technique (leading to efficiencies) and in power.

When I’ve done blocks of hill training I always find my fitness has crashed through a glass ceiling and find myself at a new level in terms of the paces I’m hitting in workouts and races.

HOW?
Choosing the right location for your workout is important. You’ll want a short hill (about 100 metres minimum) with a moderate incline and flat measurable pathway just nearby for the 1k reps.

Jog back down the hill very lightly after each of the hill strides and make the most of the nice long jog between sets so that you’re fully recovered before each of the hill strides.

#tempofitwow #workoutoftheweek #hilltraining #runningworkout

We had an epic morning in Tauranga for a Sunday tr

We had an epic morning in Tauranga for a Sunday trot around the urban trails with a great crew farewelling @hayden_wilde before he heads off overseas for a summer of triathlon. Go well Hayden, can’t wait to see what you do racing in the northern hemisphere!

Hit the trails, hit the hills and get those wheels

Hit the trails, hit the hills and get those wheels ready to move! This fartlek workout is three sets of progressively faster, but shorter, efforts that give you the freedom to explore paces from 10k steady up to mile effort speed.

WHAT?
Fartlek Session

3 sets of: 3min, 2min, 1min, 30secs @ 10k to mile race effort
1min recovery jogs between efforts
3:30 recovery jogs between sets

Terrain: Scenic, undulating trails (not too technical under foot).

For each of the three sets you’ll start at around about 10k race effort, then crank up to about 5k effort for the 2min blocks, 3k effort for the 1min blocks and mile effort for the 30-second blasters at the end.

A great chance to practice back-ending the effort levels and exploring the full range of paces from steady to fast.

WHY?
Getting faster and running progressively shorter reps throughout a workout always seem to feel right. It also prepares you nicely for a race situation where you should start reasonably comfortably and then push into ever-greater levels of pain from there!

This week’s workout takes through a wide range of paces, and with the combo of the hills from the fartlek trails you’ll find, we’ll be laying some great ground work to head into a block of hill training which is coming up next week by the way!

HOW?
Be sure to choose terrain that isn’t too mountainous and make sure things are predictable underfoot—nothing too technical. You’ll be running fast sections of this workout so make sure it’s safe to do so for those sections.

#tempofitwow #fartlek #workoutoftheweek #runwod

This workout is as simple as 1, 2, 3! Well, it’s

This workout is as simple as 1, 2, 3! Well, it’s 3x 1, 2, 3 to be precise, but it’s another fun and free-spirited fartlek session. So find your favourite trails and let’s go get those wheels moving!

WHAT?

Fartlek Session
3 sets of: 1min, 2min, 3min @ about your 5k-10k race effort
1min recovery jogs between efforts
3mins recovery jogs between sets

Terrain: Scenic, undulating trails.

Breaking the workout into sets, with two nice long recovery jogs in the session, allows us to add a little more speed and intensity—hence the 5-10k race efforts. Even so, be free to find the effort level that’s right for you and the training block you’re in.

Fartleks are all about being free to express yourself!

WHY?

A good fartlek session enables you to tick a lot of boxes. Today, we’re specifically hitting some hills, some intensity (with the effort levels set between 5k and 10k race efforts) and some endurance (you’ll be out there for 30 minutes with an elevated heart rate). As such, they create a really good platform for future training sessions and do so in a fun, free-spirited way.

HOW?

Rather than being glued to your GPS and splits, be free to listen to your body and run the speed that feels natural for the terrain and your training and your goals right now.

Also, it’s a good idea to keep the 3-minute efforts a little slower than the 1- and 2-minute blocks.

#tempofitwow #fartlek #fartlekrun #workoutoftheweek #spotifypodcast

Load More… Follow on Instagram

Accelerate your love for running.

CONTACT TEMPOFIT

Your Name

Your Email

Subject

Message

Fall in love with running. Workout of the Week podcast, Audio Coach, running tools, technique and drills videos, at-home workouts.

Workout of the Week

Audio Coach
Training Tips
Videos
Pace Calculator
Kiwi Running Show

SUBSCRIBE TO TEMPOFIT WORKOUT OF THE WEEK EMAILS

2013-19 © TempoFit.