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

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INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 061 – Repeats #4

Workout of the Week: 060 – Repeats #3

Workout of the Week: 059 – Repeats #2

Workout of the Week: 058 – Repeats #1

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

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How to Transform Your Love for Running Hills

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

NEW PODCAST EPISODE OUT NOW! Let’s go from speed

NEW PODCAST EPISODE OUT NOW! Let’s go from speedy to speedier, fast to faster, and smooth to smoother! This one will get your inner Ferrari humming!

WHAT?

3x 200m @ your 800m race pace
3x 400m @ your mile race pace
3x 200m @ your 800m race pace
Recovery: 400m jogs (or more between reps)
Terrain: A track (or measurable path).

Feels: Silky Smooth

This is our fourth week of repeats and now your body and mind will be adapting to running fast and controlled. So, use these shorter but faster reps to really hon in on being the smoothest runner you can be.

WHY?
Running fast reps is the ultimate crucible for refining a smooth running technique. Because of the speed and power and efficiency required, your body will naturally—and with a little intentional direction—find its most effective movement patterns.

This intentional technique work pays off massively regardless of whether you’re training for middle distance track events or ultra trail races. Smoothness contributes to lower injury risk, better efficiency and raised ceiling on your potential over those longer distances.

HOW?
Make the most of those 400m recoveries. We want you to be fully ready to go by the time you press start for each repeat. If you’re still tired from the last one, take more rest.

Also, be sure that you’re FULLY warmed up before diving into your first 200m rep. So do 15-20 minutes of jogging, some dynamic stretches and some warm up drills (check out tempofit.org for drill ideas).

#tempofitwow #trackworkout #repeats #workoutoftheweek #runfast #runsmooth

Heading to your local athletics track can be daunt

Heading to your local athletics track can be daunting for a lot of newer runners. So here are some tips and unwritten rules for how to navigate the track without ending up with a javelin in your thigh!! 😂 🤕

The track is a great place to develop speed and technique. And if you’re not already connected, I’d definitely encourage seeking out your local athletics club @athleticsnz to see what track sessions and races they have coming up this summer!

#trackisback #trackrunning #repeats #athletics #runningcoach #runningtips

Ready to strap on your speedy boots!?! It’s more

Ready to strap on your speedy boots!?! It’s more mile-paced reps on the cards this week, but with an additional step up to 800m race pace for some 200m reps.

WHAT?
3 sets of:

2x 400m @ your mile race pace
1x 200m @ your 800m race pace
Recovery: 400m jogs (or more between sets)

Terrain: A track (or measurable path).

Feels: Fast & Smooth

By stepping up the pace and shortening the distance for the three 200m reps at your 800m race pace, we’re testing your ability to stay smooth even when running fast. Use the final 100m straightaways of the 200m reps to find your rhythm, breathe deep and express good speed.

WHY?
This week we’re further raising your ceiling on the paces you can run while staying relaxed and in control.

Once again, we want you recovered enough between reps and between sets so that you can slot into this zone of expressing good speed and staying smooth—always focusing on great technique.

HOW?
For those new to running 200s on the track, there are a couple of things to be aware of:

Your starts should be rolling—meaning that, rather than starting from a standstill, you’re almost at your goal pace as you cross the start line. So begin your build up from about 20m before the start and hit your stop watch start button as you cross the line.
Use the curve. The first 100 of the 200m gives you the time to find your rhythm and groove as you settle into those good economic but powerful motions of a fast, smooth running style.
Use the straight. Once on the straight, now you can focus on staying relaxed and maintaining your rhythm.
Run through the line. Like any good high school coach will say, “run all the way through the line!” Don’t ease up a few metres back, but instead maintain your speed all the way through the finish—this is great practice for nailing those race finishes and for building that mental strength.
Take slightly longer than the 400m jog if you feel you need it in order to nail each repeat.

#tempofitwow #tracksession #workoutoftheweek #runwod

Why do we run? Because this planet 🌎 of ours is

Why do we run? Because this planet 🌎 of ours is too beautiful not to.

A 50-minute run through this lush parkland and leafy trails is just the perfect way to start the day before sitting at a desk for 8 hours.

Let your lungs and your legs take you somewhere stunning today!

#blessed #thisplanetrocks #runnersofinstagram #runspiration

Our second week of repeats and this one is an abso

Our second week of repeats and this one is an absolute all-time classic designed to get you faster, stronger and smoother.

WHAT?
8x400m @ your mile race pace

Recovery: 400m jogs

Terrain: A track (or measurable path).

Feels: Rolling!

A bit of speed, a bit of intensity, a lot of great technique—that’s what we’re after with this workout. Mile pace is fast enough that it gets us into that zone of developing our higher end speed ranges and the accumulation of the reps will add the intensity. And throughout you’ll need to focus on running smooth, efficient and relaxed.

WHY?
Mile pace is a really fascinating threshold between energy systems where it’s demanding enough to give a stimulus for speed and technique development, but not so intense that you’re left massively fatigued after each rep.

Therefore, regardless of what event you’re training for, whether ultras or mile races, these types of workouts will develop your speed ceiling and improve your economy of movement.

HOW?
We want to know exact paces for these workouts, so ideally you’ll do this session on an athletics track. However, if you’re new to the track and or new to these workouts, it’s important that you don’t put yourself at injury risk by doing the whole session on the track. Perhaps just do the first four 400s on the track (in alternating directions) and do the final four on a nearby pathway.

Take slightly longer than the 400m jog if you feel you need it in order to nail each repeat.

#tempofitwow #workoutoftheweek #runwod #repeats #trackworkout #400s

Super pumped to join in the annual Taranaki Round

Super pumped to join in the annual Taranaki Round the Mountain relay tomorrow! In total we cover about 150k split over 21 legs. Over the years my team (Hawera Hounds) have had great battles with the other top team Body Logic. After such a long way it still often comes down to less than a minute between the two teams. And it’s set to be a close one again!

If you’ve never done a road relay, id definitely encourage it! It’s one of the most fun forms of running racing out there!!

#roundthemountain #hawerahounds #taranaki #roadrunning #ekiden

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