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INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 075 – Killer K-Reps #3

Killer K-reps 2

Workout of the Week: 074 – Killer K-Reps #2

Workout of the Week: 073 – Killer K-Reps #1

Workout of the Week: 072 – Progression 2K Reps

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

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HAVE YOU DECIDED TO

LEARN TO RUN?

THIS IS FOR YOU

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Runspiration🏃‍♀️🏃w/ Hayden Shearman. Your weekly running workout every Monday via podcast🎧👇& the socials: TempoFit Workout of the Week #tempofitwow

Ready for another Killer K-Reps session? If you ha

Ready for another Killer K-Reps session? If you haven’t tried one of these yet you’ll want to jump in this week before things get really nutty next week!

WHAT?
Killer K-Reps #3

5x 1k @ Your 10k Race Pace + 10sec strides immediately after
w/ 10 lunge pulses (10 each side), 10 press ups & 5 burpees immediately before each rep

90 seconds active/jog recovery after each rep

Terrain: Flat, measurable pathway or fartlek terrain.

The lunges are another way to give the glutes and hammies and quads a good working before you start running. The burpees add the massive step of intensity as you move your body through a complete 6-7 feet worth of gravity.

Expect to be breathing pretty heavy at the start of each rep, so stay relaxed and breathe deep.

WHY?
We’re adding in the strides straight after the 1k reps to see if you can move very well even while fatigued. It’s important to stay relaxed in these strides and focus more on good technique rather than just running fast.

HOW?
A couple of tips for the lunge tips:

Step back in to the lunge rather than stepping forward
This will help you get those knees into a good 90-degree angle
Do five pulses on one side, then swap and then repeat to complete 10 each side
With the burpees, you can think of it like four exercises:

Jump back with your feet and place your hands underneath your shoulders (just wider than shoulder width) in a press up position
Do a chest-to-ground press up
Jump the legs back in to a squat
Perform a squat jump

#burpeesforbreakfast #runningworkout #tempofitwow #workoutoftheweek

A massive thank you to all of those who have touch

A massive thank you to all of those who have touched-base to let us know they both loved and hated the first of our Killer K-Reps! Here comes number 2 in our series of body weight exercises meet K-reps.

WHAT?
Killer K-Reps #2

5x 1k @ Your 10k Race Pace

w/ 10 squats, 10 squat jumps & 10 press ups immediately before each rep

90 seconds active/jog recovery after each rep

Terrain: Flat, measurable pathway.

The squat jumps are going to spike up the intensity of the workout before each rep, meaning your cardiovascular system is going to have to work extra hard to find your rhythm when out on the run.

So, be conservative with that early pace particularly with the first couple of K-reps.

WHY?
Once again we’re aiming to pre-fatigue your body and see how you get on with flushing out that fatigue while you run at a good (but not crazy) pace. And we’re trying to get you stronger through these bodyweight exercises.

The squat jumps are great exercises because not only do they mimic the triple extension nature of running (ankles, knees and hips all working) they require a pretty massive amount of explosive power.

HOW?
It’s important that you maintain that good squat technique that we talked about last week. Be conservative with the pace in the first couple of reps. And feel free to take this workout to the trails if you’d rather treat the 1k reps as a 3-5-minute fartlek effort and just judge the pace by feel.

#tempofitwow #kreps #killerworkout

You will hate me by the end of this workout series

You will hate me by the end of this workout series! Ladies and gentleman … welcome to The Killer K-Reps!! They’re K reps but not as we know them.

WHAT?
Killer K-Reps #1
5x 1k @ Your 10k Race Pace
w/ 10 press ups & 10 squats immediately before each rep

90 seconds active/jog recovery after each rep

Terrain: Flat, measurable pathway.

Feels: Killer K-Reps

Running isn’t the only way to make yourself suffer when doing a running workout—with calisthenics there’s a whole world of opportunities out there to produce some hurt even before you take one step of running.

These Killer K-Reps are designed to throw in some intensity and muscular fatigue in a way that doesn’t risk extra exposure to running injuries. Then it teaches the body to flush out the fatigue from those exercises on the run.

WHY?
Body weight exercises are great for runners to build that core, hip and leg strength that comes into its own in the back half of a running race or the tough stages in a long run. They help build that general athleticism that we all need to run faster for longer.

We using the body weight exercises in the Killer K-Rep series to A) build that strength and athleticism, and B) to also teach the body to flush out fatigue on the run, without actually having to run all the fast.

HOW?
Relax on the run. In the first 300m of each 1k rep, you’ll feel like it’s more like 3 or 5k race pace, but this is just your body adjusting to the fatigue and intensity that you’ve created with the press ups and squats. It will pass as you relax and settle in to your steady state 10k pace rhythm.
Press Ups. If you can’t do 30-40 strict press ups with good form in one setting, I’d suggest you either do the press ups from your knees or while standing leaning against a wall. We’re after 10 press ups with good form and your chest touching the ground each time.
Squats. If you are ever to hire a personal trainer, do it in order to perfect your squat technique (and while you’re there, do your deadlift and hip thrust as well). Squating well is one of the best things you can for your running longevity (and performance), general fitness and health.
#tempofitwow

What a weekend of running from @hayden_wilde with

What a weekend of running from @hayden_wilde with a big new 5000m PB of 13:29 and a stonking fast new New Zealand indoor 1500m record and Olympic auto qualifier from @samueltanner_ with the Kiwi legend @willisnick not too far behind. Well done @craig.kirkwood for coaching the fantastic duo in Hayden and Sam! @athleticsnz @newbalancerunning

We’re back live today (Saturday) with elite athl

We’re back live today (Saturday) with elite athletics coming to you live from the @porrittclassic in Hamilton. Live on @skysportnext on YouTube from 2pm.

#howgreatisthetshirt @athleticsnz

This week is the finale of our progression session

This week is the finale of our progression sessions for Workout of the Week. This week combines some fun gear changing with some good ol’ fashioned grind.

WHAT?
Progression 2Ks
3x [1k @ your 1-hour race pace, 1k @ your 10k race pace]3min jog recovery

Terrain: Flat, measurable pathway.

Feels: Step It Up

If your 10k pace is actually very similar to your 1-hour race pace, we will instead aim for the final kilometre in each 2k rep to simply be 10 seconds faster than the previous one.

So, it’s kinda like running the first KM at 1-hour race pace and the second at 40-minute race pace.

WHY?
We’re getting through 6k worth of work today, so there’s a good amount of tempo run-style grind in there as we hover above and below your lactate threshold (which is approx. your 1-hour race pace).

We’re also looking for three nice gear changes midway in each of the 2K reps—reinforcing that skill of closing hard when things are getting tougher.

HOW?
Be sure to have your 1-hour race pace dialled in by using the Race and Pace Calculator at tempofit.org. And, if your 10k race pace is close to your 1-hour race we’ll simply go for a 10-second per km (or 16 seconds per mile) increase in speed for those second 1Ks in the each of the 2K reps.

#tempofitwow

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