25 September 2019

Workout of the Week

Wherever you are, whenever you like, you can run TempoFit's 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 be sure to tag us in @runtempofit. We'll 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.

#tempofitwow

Subscribe on iTunes, Stitcher, TuneIn, Blubrry and wherever you get your podcasts.

Contact TempoFit Workout of the Week

EPISODES + WORKOUT NOTES

Workout of the Week: 012 – Hayden Wilde 6x1k

This one is a classic! It comes from a young gritty triathlete who has been turning heads all over the triathlon world with his come-from-behind strategy. Give this a go to sharpen up for a 5k race or to just unleash the lungs and the legs to do their thing! 6x1k @ 5k race pace[…]

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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[…]

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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[…]

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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[…]

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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[…]

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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[…]

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Workout of the Week: 006 – 40-Minute Tempo

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[…]

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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[…]

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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[…]

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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[…]

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Workout of the Week: 002 – Fartlek 6x 3:30

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[…]

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Workout of the Week 1

Workout of the Week: 001 – Fartlek 6×3

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[…]

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MEET YOUR PODCAST HOST

Hayden Shearman

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!