Contact TempoFit Workout of the Week
Here it is ... after months and years in the pipeline ... the TempoFit weekly workout experience has come to podcast world. So wherever you are, whenever you like, you can run the TempoFit Workout of the Week!
This 15-minute weekly podcast will guide you through the what, the why and the how of each week's running workout.
It's 15 minutes because that's the minimum time we recommend people jog for their warm up. So listen as you run and hear about the workout you'll be doing that week. We also recommend you do some dynamic stretches and warm up drills before diving into the workout as well—you can find ideas for those here.
The fun really starts once you've crushed your TempoFit Workout of the Week. Jump on to Instagram, Facebook or Strava to post up photos, GPS files or aftermath from your workout and use the hashtag #tempofitwow (WOW standing for "workout of the week") and the number of the show (e.g. first episode is #tempofitwow001) and we'll all be able to cheer you on and give you the props you deserve for getting the workout done!
It's your weekly dose of running inspiration, guidance, entertainment and community—sharing in the joys and challenges of running with a community of TempoFit runners from all over the world!
New workout every Monday.
Subscribe on iTunes, Stitcher, TuneIn, Blubrry and wherever you get your podcasts.
EPISODES + WORKOUT NOTES
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[…]
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[…]
This is an epic workout! 40 minutes at your lactate threshold pace (one-hour race pace). No recovery jogs, no strides—just a good old solid tempo run! And without the taper that you would do before a race, this will begin to feel race-like as you get into the final 5-10 minutes. This is the final[…]
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[…]
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[…]
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[…]
After last week’s intro to threshold training, today we step things up by tweaking two dials: interval length and recovery duration. It’s a fartlek workout again, so hunt out your favourite undulating trails and get ready to get rollin’! And we are now on Strava, make sure you join our club here: strava.com/clubs/runtempofit And don’t[…]
Here it is … the first ever TempoFit Workout of the Week! As the name suggests, this is a weekly run workout delivered via podcast, email and social media so you can do the run wherever you are in the world and whenever you like. Each week we’ll give you the what, the how and[…]
MEET YOUR PODCAST HOST
Hayden is the founder and head coach at TempoFit.org. Since discovering running in his 20s (after growing up surfing and skateboarding at every spare moment) he took to the trails, tracks and training like a duck to water.
He loves everything from an all-out 800 to a slow, scenic marathon and has run competitively in New Zealand and the UK. Passion for his own running soon became passion for coaching others to achieve their goals, hence the birth of TempoFit in 2013. And he's written a couple of books on running in his favourite parts of the world.
Favourite running workout? He says it's almost an impossible question to answer, because part of what he loves about running is the variety, but if has to pick ... fartlek over beautifully rolling trails 6x 3mins 30secs at about 10k pace with the final 30 seconds run very fast (90 seconds jog recovery)—leaves you feeling incredibly worked and incredibly pumped all at the same time!