Ready for another Killer K-Reps session? If you haven’t tried one of these yet you’ll want to jump in this week before things get really nutty next week! WHAT? Killer K-Reps #3 5x 1k @ Your 10k Race Pace + 10sec strides immediately after w/ 10 lunge pulses (10 each side), 10 press ups &[...]

A massive thank you to all of those who have touched-base to let us know they both loved and hated the first of our Killer K-Reps! Here comes number 2 in our series of body weight exercises meet K-reps.  WHAT? Killer K-Reps #2 5x 1k @ Your 10k Race Pace w/ 10 squats, 10 squat[...]

You will hate me by the end of this workout series! Ladies and gentleman … welcome to The Killer K-Reps!! They’re K reps but not as we know them. WHAT? Killer K-Reps #15x 1k @ Your 10k Race Pacew/ 10 press ups & 10 squats immediately before each rep 90 seconds active/jog recovery after each[...]

The finale of our progression workouts, this week combines some fun gear changing with some good ol’ fashioned grind. WHAT? Progression 2Ks3x [1k @ your 1-hour race pace, 1k @ your 10k race pace]3min jog recovery Terrain: Flat, measurable pathway. Feels: Step It Up If your 10k pace is actually very similar to your 1-hour[...]

Can you complete the double royal flush? Two 5Ks increasing speed every kilometre—that’s our workout for the week. WHAT? Progression 5Ks 2x 5k increasing pace every KM (marathon, half, 1-hour, 10k and 5k race pace) 1-2 jog recovery Terrain: Flat, measurable pathway. Feels: The Pacing Ninja Keeping with our theme of progression work, this one[...]

This workout is an all-time classic TempoFit session deigned to get you strong and reinforce that ability to close out a race hard and fast. WHAT? Progression Tempo 15mins @ your half marathon race pace 10mins @ 10k race pace 5mins @ 5k race pace Terrain: Flat, measurable pathway or running track. Feels: Finish Strong![...]

Welcome to a new block of training that I’m calling “Practice Makes Progress”. Over the next four weeks we’ll be doing progression-style workouts that focus on running faster as things get tougher. It’s great for the body and great for the mind! WHAT? 5 sets of: [1k @ your 10k race pace, 500m @ your[...]

Bring on the mile reps! There’s something nostalgic doing mile reps that connects us to generations who have come before and churned rep after rep of 1609m. Plus, they’re great for building both engine and wheels! WHAT? 4x mile @ your 10k race pace400m jog recoveries Terrain: Running track or flat, measurable pathway. Feels: Smiles[...]

Hello 2021! Wow, that was quite a year we just had and this workout is a great holidays fartlek session designed to remind us all of that pure enjoyment of running free. WHAT? 4x5mins @ about your 10k race effort 2min jog recoveries Terrain: Undulating trail that isn’t too technical under foot.   Feels: New[...]

For our holiday season special, we’ve got 2:30-marathoner Becky Wade back to bring us a fun track session that provides a nice combo of interval- and endurance-style training. WHAT? 4 sets of:[4x 400m @ your 10k-5k race pace100m jog float]800m jogs between sets Terrain: Track or measurable pathway. Feels: The Christmas dinner burner! This workout[...]