Workout of the Week: 011 – Hannah Wells’ 200s

Ready to get those wheels rolling? This workout from elite Kiwi triathlete Hannah Wells is perfect for all those looking to get speedy! 16x 200m @ your VO2max pace Recoveries100m jog (very light) after each interval TerrainFlat, ideally on a track (although this can be run as a fartlek: 30secs on, 30secs off) FeelsStoking the[…]

Workout of the Week: Fartlek Intervals – 010

This workout is a super energiser. Shorter intervals but quicker speed mean you’ll be getting both lungs and legs cranking! Be sure to join our club on Strava: strava.com/clubs/runtempofit And our group on Facebook: facebook.com/groups/teamtempofit/ And don’t forget to connect on: Facebook @runtempofit Instagram @runtempofit #tempofitwow #tempofitwow010 (the three numbers at the end matching the number[…]

Workout of the Week: 009 – The Fun Fartlek

We’re back in to some fartlek action this week! BTW … “fartlek” is Swedish for “speed play” and this  is the perfect description of this super fun, gear-changing workout! Be sure to join our club on Strava: strava.com/clubs/runtempofit And our group on Facebook: facebook.com/groups/teamtempofit/ And don’t forget to connect on: Facebook @runtempofit Instagram @runtempofit #tempofitwow[…]

Workout of the Week: 008 – Mixed Intervals

The interval session is probably the most commonly run workout amongst runners and this workout is a nice meeting ground between the tempo runs we have been doing and a classic 1k reps session. A little VO2max, a little threshold, and a good dose of determination required to get you through the closing stages of[…]

Workout of the Week: 007 – Progression Run

My former coach used to call these workouts predator runs, because they have that approach of initially stalking your prey at a slower speed, then closing the gap with a faster pace and then unleashing for the final effort to take down your dinner! This week we’re doing just that (minus the dinner—I leave that[…]

Workout of the Week: 005 – 30-minute Tempo

Congratulations to everyone who ran the Auckland Marathon (and half and traverse)! It’s been so cool following your results on social media and seeing the reward of all that hard work in training come to fruition! This week we step things up towards epic proportions in our workout with a 30-minute tempo run, plus strides[…]

Workout of the Week: 004 – 25-Minute Tempo

Break out that GPS watch! It’s time to introduce the tempo run! We’ve crossed the midway point in this lactate threshold 6-week block training and so we’re switching from fartlek intervals to sustained tempo runs. And with this change, we’re leaving the trails for flight, ideally measured, paths (or you can do this in a[…]

Workout of the Week: 003 – Fartlek 3×8 minutes

We’re now into the finale of our three-week block of lactate threshold fartlek training. This time we’ve got a significant step up in duration of each of the intervals, but the good news is that we’ve only got three intervals … and longer recoveries! It’s a fartlek workout again, so hunt out your favourite undulating[…]