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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
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INTRODUCING

AUDIO COACH

WORKOUT OF THE WEEK (PODCAST)

Workout of the Week: 051 – Ladder Session #3

Workout of the Week: 050 – Ladder Session #2

Workout of the Week: 049 – Fartlek Ladder #1

Workout of the Week: 048 – Tempo + 1k 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

LATEST FROM TEMPOFIT

How to Transform Your Love for Running Hills

Let’s be clear about goals

Dealing with Setbacks

How to Decipher the Unbelievable from the Unreal

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

So many trails to explore! Keep exploring people!!

So many trails to explore! Keep exploring people!!

#onamission #keepexploring #trailrunning #runeverymountain #runeverystreet #followeverytrail #isthathowthesonggoes

The snow was hitting me sideways, the wind was how

The snow was hitting me sideways, the wind was howling, my fingers and nose were numb, and everyone that drove by stared at me wondering if I was mad, but this run was pure bliss getting amongst the elements.

Who else feels like the “mad one in the room” when you’re out there running!?

#runforrestrun #snowrunner #trailrunning #runnersofinstagram

Are you ready for some distance and hills? This we

Are you ready for some distance and hills? This week’s ladder session eases up the pace a little but goes a longer as we deliberately hunt out some hills. Bring them on!

WHAT?
Ladder Session (in mins):
2-4-6-8-6-4-2
@ lactate threshold (your 1-hour race effort)

Recovery: 2min recovery jogs

Terrain: Mixed, undulating terrain.

Feels: Climb every mountain!

Find some cool, scenic and bumpy terrain this week to do this endurance ladder session. And every time you encounter a hill, whether uphill or downhill, aim to maintain the same intensity level throughout. Remember, pump the arms, quicken the cadence and stand tall when going uphill.

WHY?
The longer recoveries of this workout allow you to do more work in the session, meaning the shift is definitely towards an endurance focus, rather than speed.

The hills add another element of strength and also leg speed/technique. Plus, they make workouts like this so much fun!

HOW?
Compared to the last two weeks, the speeds you’re running for this session are slower. They’re all at your one-race effort.

Don’t get hung up on exact paces. You won’t get accurate feedback from a GPS watch on hills anyway. Instead, just go by feel—tuning in to your body and into the cool terrain and scenery around you!

#hillrunning #fartlek #tempofitwow #workoutoftheweek #trailrunning #runningcoach #runnersofinstagram

#priorities #runnerslife #garmin #stravarun

#priorities

#runnerslife #garmin #stravarun

It’s more fartlek ladder goodness for the Workou

It’s more fartlek ladder goodness for the Workout of the Week! And this time with a slant towards more endurance than speed.

WHAT?

Ladder Session (in mins):
1-2-3-4-5-4-3-2-1
@ 3k – 15k race effort

Recovery: 1min easy recovery jogs

Terrain: Mixed, undulating terrain.

Feels: Feel the rhythm.

There’s 25 minutes of work in this workout, and with only 1-minute recoveries we’re definitely shifting the focus more towards endurance. So, after a faster start, allow the speed to ease up and focus on good rhythm whatever terrain you encounter.

WHY?

Whenever you see short recoveries compared to the length of an intervals, it means that workout is focused more on sustaining a certain heart rate rather than developing speed or technique or intensity. So it is with this workout, where aerobic endurance is definitely the focus, with a bit of technique at the start and finish.

HOW?

The speeds will be slower than last week. So, as a quick guide aim for the following approx.:

1-minute intervals: 3k race effort
2-minute: 5k race effort
3-minute: 10k race effort
4- and 5-minutes: 15k race effort
Remember, with fartlek workouts we want to be off-road and on varying terrain, so don’t worry about the speeds you’re running on your watch. Just run to feel.

#tempofitwow #workoutoftheweek #runningworkout #trailrunning #laddersession #runningcoach

30 years on and I’m still loving this sport. As

30 years on and I’m still loving this sport.

As a kid I loved the feel of the grass between my toes, the freedom and simplicity of running, and seeing how much I could push myself. Cross country day was always my favourite day of the year, despite filling me with dread for the two weeks beforehand.

One of my life missions has been to help adults re-kindle the love for running they were born with. Something is lost between the ages of 3 and 4 and then absolutely hating running by age 13. Re-kindling and maintaining that joy of movement is one of the most important things we can all do for our physical and mental health.

#30yearson #runforlife #schoolcrosscountry #beforeandafter #rekindlejoy #runnersofinstagram #runspiration

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