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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]

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[...]