Kiwi Running Show: 066 – NZXC Challenge

This month we cover all the action from the New Zealand Cross Country Challenge in Dunedin, talking to Hayden Wilde, Eva Goodisson, Sam Tanner and many of the other competitors. Plus we talk about fartlek training with Hayden and Stefan sharing their all-time favourite fartlek sessions. Be sure to check out Hayden’s other podcast Workout[…]

Workout of the Week: 050 – Ladder Session #2

  It’s more fartlek ladder goodness this 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[…]

Workout of the Week: 049 – Fartlek Ladder #1

To celebrate a new month and a new season, we’re launching into a new training block of fartlek ladder sessions—perfect for building speed and endurance and having a whole heap of fun in the process! WHAT? Ladder Session (in mins): 1-2-3-4-4-3-2-1 @ 3k-10k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels:[…]

Workout of the Week: 038 – The 3-Level Fartlek

This workout is the natural extension to Zane Robertson’s fartlek session last week, with a tweak in either direction on the endurance-speed scale. WHAT The 3-Level Fartlek 5x2mins @ 10k effort (1min jogs) 5x1min @ 3k effort (1min jogs) 5x30secs fast (90secs jogs) Terrain: Undulating mixed terrain. Stable under foot. Feels: Relax and find your[…]

Workout of the Week: 037 – Zane Robertson

2:08 marathoner Zane Robertson joins us to talk through a classic East African fartlek session that you can tailor to your fitness and current training goals. WHAT 10-20x 1min fast, 1min jog Terrain: Undulating mixed terrain. Keep it fun! Feels: Listening to what your body can do. You can tackle this workout several ways: 1)[…]

Workout of the Week: 031 – Katherine Camp’s Fartlek Progression

Katherine Camp is one of the NZ’s leading middle distance runners and the reigning 800m National Champ. This week she guides us through a fartlek workout designed to build that speed endurance and also teach the body to run fast and controlled when tired. WHAT Fartlek Progression Equal time of work-to-recovery: 2x90secs 2x60secs 2x30secs 4x15secs[…]