Workout of the Week: 046 – Tempo + Strides

You’ve gotta love a good old tempo run! This week we’re doing 25 minutes with some technique-targeting strides at the start. WHAT Tempo Run + Strides 4x20sec strides (100sec recovery jogs) 25mins @ lactate threshold pace Terrain: Flat-ish, measurable pathway. Feels: Armed and ready. Use the 4x20sec strides at the start to practice some technique[…]

Workout of the Week: 041 – Intro to Intervals

This week is all about doing some quality speed work and also laying the foundations for next week with an intro to interval training. WHAT Intro to Intervals 5x30s strides (90s jog) 5x1k @ Your 10k Race Pace (1min recovery) Terrain: Flat, measurable pathway or running track. Feels: Laying foundations. Like last week, we’re not[…]

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[…]

Warm Up Routine For 5k Races

If you’ve been running a while, the challenge of running a 5k race won’t be so much around the distance but about the speed you’ll need to run. For this reason it’s vital to have a warm up routine that gets you ready to roll and firing on all cylinders from the gun. The following[…]

Kiwi Running Show – 006 – Olivier Lacoua + Beer Mile

This week we catch all the action live at the Auckland Beer Mile Champs and catch up with serial marathoner, fundraiser and all-round good guy Olivier Lacoua. Plus, we catch up on local news and all the kiwis who are dominating overseas in the quest to make the Rio Olympics. Hayden also shares experience of[…]