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TempoFit Workout of the Week

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New Zealand

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Podcasts

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Love running.

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English


Episodes

Workout of the Week: 017 – Ladder Session

1/19/2020
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One of the classic track sessions, the Ladder is designed to get things moving really well with the shorter first few reps and then test that good technique with endurance (with the 400s and 800) and then test it again with fatigue (with the 200s to finish). Give this workout a go and let us[...]

Duration:00:15:59

Workout of the Week: 016 – Mixed Fartlek

1/12/2020
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It’s back to the trails we go! This week we’re doing a mixed fartlek session with a tasty combo of fast, steady and easy on the menu. It’s one of those workouts that, when run correctly, leaves you absolutely pumped! Mixed Fartlek – 6x the following 5-minute block over undulating terrain: 2mins steady 1min easy 30secs[...]

Duration:00:16:17

Workout of the Week: 015 – Strides & Intervals

1/5/2020
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It’s a new year … in fact it’s a whole new decade! So let’s use January to lay the foundation for our best year of running yet! Throughout January we’re going to do workouts designed to jumpstart your running. These touch different energy systems without niching down on one in particular—with the exception of higher[...]

Duration:00:15:54

Workout of the Week: 014 – Feel-Good Fartlek

12/28/2019
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As we farewell 2019, we’re doing a run-it-as-you-feel fartlek: 10x 1min on, 1min off. You might do it fast, you might do it cruisey, or you might start slower and finish fast—it’s up to you and how your legs are feeling! Fartlek: 10x 1min at whatever speed you feel like Recoveries: 1 minute easy jog Terrain: Fun[...]

Duration:00:15:35

Workout of the Week: 013 – Peter Snell 800s

12/22/2019
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Following the sad passing of one the world’s greatest middle distance runners, this week we’re doing the workout that Peter Snell did two weeks out from his double gold (800m & 1500m) at the 1964 Olympics. It’s the mother of all interval workouts. So get ready to get those lungs pumping! WHAT 6x800m* @ VO2max[...]

Duration:00:16:54

Workout of the Week: 012 – Hayden Wilde 6x1k

12/15/2019
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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[...]

Duration:00:18:17

Workout of the Week: 011 – Hannah Wells’ 200s

12/8/2019
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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[...]

Duration:00:15:47

Workout of the Week: Fartlek Intervals – 010

12/1/2019
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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[...]

Duration:00:15:25

Workout of the Week: 009 – The Fun Fartlek

11/24/2019
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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[...]

Duration:00:15:58

Workout of the Week: 008 – Mixed Intervals

11/16/2019
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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[...]

Duration:00:15:52

Workout of the Week: 007 – Progression Run

11/10/2019
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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[...]

Duration:00:16:15

Workout of the Week: 006 – 40-Minute Tempo

11/3/2019
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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[...]

Duration:00:15:29

Workout of the Week: 005 – 30-minute Tempo

10/27/2019
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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[...]

Duration:00:16:36

Workout of the Week: 004 – 25-Minute Tempo

10/20/2019
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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[...]

Duration:00:15:45

Workout of the Week: 003 – Fartlek 3×8 minutes

10/13/2019
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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[...]

Duration:00:16:56

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

10/6/2019
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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[...]

Duration:00:19:03

Workout of the Week: 001 – Fartlek 6×3

9/29/2019
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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[...]

Duration:00:16:53