Workout of the Week: 072 – Progression 2K Reps

The finale of our progression workouts, this week combines some fun gear changing with some good ol’ fashioned grind. WHAT? Progression 2Ks3x [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[…]

Workout of the Week: 071 – Progression 5Ks

Can you complete the double royal flush? Two 5Ks increasing speed every kilometre—that’s our workout for the week. WHAT? Progression 5Ks 2x 5k increasing pace every KM (marathon, half, 1-hour, 10k and 5k race pace) 1-2 jog recovery Terrain: Flat, measurable pathway. Feels: The Pacing Ninja Keeping with our theme of progression work, this one[…]

Workout of the Week: 070 – Progression Tempo

This workout is an all-time classic TempoFit session deigned to get you strong and reinforce that ability to close out a race hard and fast. WHAT? Progression Tempo 15mins @ your half marathon race pace 10mins @ 10k race pace 5mins @ 5k race pace Terrain: Flat, measurable pathway or running track. Feels: Finish Strong![…]

Workout of the Week: 069 – Progression 1500s

Welcome to a new block of training that I’m calling “Practice Makes Progress”. Over the next four weeks we’ll be doing progression-style workouts that focus on running faster as things get tougher. It’s great for the body and great for the mind! WHAT? 5 sets of: [1k @ your 10k race pace, 500m @ your[…]

Workout of the Week: 068 – 4x Mile

Bring on the mile reps! There’s something nostalgic doing mile reps that connects us to generations who have come before and churned rep after rep of 1609m. Plus, they’re great for building both engine and wheels! WHAT? 4x mile @ your 10k race pace400m jog recoveries Terrain: Running track or flat, measurable pathway. Feels: Smiles[…]

Workout of the Week: 066 – Becky Wade’s 400s

For our holiday season special, we’ve got 2:30-marathoner Becky Wade back to bring us a fun track session that provides a nice combo of interval- and endurance-style training. WHAT? 4 sets of:[400m @ your 10k-5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: The Christmas dinner burner! This workout has[…]