Your home for running inspiration.


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

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

For kids, in 2021 we have launched some super exciting new running programmes:

  • >> Run Revolution: A 5-week in-school running programme for Intermediate aged kids (talk to your teacher about getting this in your school!)
  • >> The Mud Club: After-school running and exercise programme designed for maximum fun and plenty of dirt, trails, challenges, relays and games.




Run Revolution is a 5-week, in-school running and exercise challenge 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 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
  • Complete a total of 42k over the five weeks (walking and biking to school counts to your total)
  • 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: 121 – Time Under Tension Pt.2

Continuing our series on broken tempo runs, this week we add 25% more time to the session—ramping up your opportunity to get stronger and go faster for longer. WHAT? Time Under Tension Pt.23x 10mins @ Lactate Threshold Pace (your 1-hour race pace)2-3mins jog recoveryTerrain: Flat, measurable pathway. A broken tempo run is a good way[…]

Workout of the Week: 120 – Time Under Tension Pt.1

With the New Year comes a new series of workouts where we’re taking the traditional tempo run and breaking it into segments to allow for more time at threshold to develop that ability to go faster for longer. WHAT? Time Under Tension Pt.1 3x 8mins @ Lactate Threshold Pace (your 1-hour race pace) 2mins jog[…]

Workout of the Week: 119 – The 2022 Special

Happy New Year! To celebrate 2022, we’re doing a workout this week perfectly suited for the occasion with two 20-minute tempo runs and then a final 2-minute blast off: 20-20-2! WHAT? The 20-20-2 2x [20-minute tempo run @ half marathon pace, 5min jog] 2 minutes at your 3k race pace Terrain: Flat, measurable pathway or[…]

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

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[…]

How to recover from hills

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[…]