By Hayden Shearman Within the space of just 48 hours the women’s 10,000m world record was broken twice by two different women. Who are these women and what can we expect from them lining up against each other in Tokyo? Here are the top six facts to know for each of these speedy ladies: […]
There’s something special about running at 5k pace. It’s demanding on the legs, the lungs and the mind … and it’s also loads of fun and leaves you feeling pumped for the rest of the day. This week we kick off a new series of 5k paced workouts. WHAT? 5k Pace Intervals 6x 2 minutes[…]
By Hayden Shearman It’s a multi-billion dollar industry, so how do we decipher the smart way to choose a running shoe from the marketing messages and hype? Here are four tips that I give to runners to help them on their shoe hunting journey. Buy several shoes, not just one. This is great news for[…]
You wanted hills and here they are!!! This is the climax to our hill series. Give it a whirl and be sure to let us know how it goes! Tag us in on @runtempofit (FB & IG). WHAT? Hill Reps 5x 2 minutes uphill @ 5k race effort Jog back down very easily for your[…]
By Hayden Shearman A hill session cranks up a couple of key training stress dials. And, as we all know, we should recover as hard as we train, so how in particular should we recover from a challenging hill session? Easy, flat active recovery running. After a demanding hill session you’ll want to switch the[…]
Here we go!!! Bring on the hills!!! This workout is equally a lung burner and a leg burner. Give it a whirl to stoke that inner fire for running fast and strong. WHAT? Hill Reps 6x 1 minute uphill @ 3k race effort Jog back down very easily for your recoveries Terrain: Mild-to-moderately steep hill[…]
By Hayden Shearman Much of running training is going at an easy, controlled pace; but there are times when we need to crank up the dial and really get after it. This can quite daunting to do in training, so I wanted to share some tips on how to get yourself in the zone to[…]
This workout is one of my all-time favourites. It combines the intensity of the hills with the grind of a tempo run … twice over! WHAT? Hill Strides & Tempo Runs 2 sets of: 3x 30sec uphill strides 10mins @ your lactate threshold pace (a.k.a 1-hour race pace) 5mins recovery jog between sets Terrain: Mild-to-moderately[…]
By Hayden Shearman This is one of the holy grails of running success: can you learn to be comfortable despite experiencing discomfort? Understand the Different Degrees of Discomfort: If you’ve ever walked with a two-year-old, you would have experienced their abundant energy at the start only to hit rock bottom, petrol light on, running on[…]
For the next four weeks it’s all about “more hills, more thrills”! But don’t worry, we’re easing you into it with this mixed session of hill strides and 1k reps. WHAT? Hills & Reps 3 sets of: 2x 15sec uphill strides 1k @ your 5k race pace 3-4mins recovery jogs between sets Terrain: Moderately steep,[…]