46 episodes

Your weekly running workout. A 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!



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 tag us in @runtempofit and we'll all be able to cheer you on and give you the props you deserve for getting the workout done!

Workout of the Week - TempoFit Hayden Shearman

    • Running
    • 5.0, 3 Ratings

Your weekly running workout. A 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!



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 tag us in @runtempofit and we'll all be able to cheer you on and give you the props you deserve for getting the workout done!

    Tempo Run + Strides for Technique

    Tempo Run + Strides for Technique

    You’ve gotta love a good old tempo run! This week we’re doing 25 minutes with some technique-targeting strides at the start. WHAT Tempo Run + Strides 4x20sec strides (100sec recovery jogs) 25mins @ lactate threshold pace Terrain: Flat-ish, measurable pathway. Feels: Armed and ready. Use the 4x20sec strides at the start to practice some technique[...]

    • 16 min
    Ride the Storm

    Ride the Storm

    Learning to become comfortable with discomfort is what we’re seeking to do during August as we dive into our first session of tempo runs and riding the storm! WHAT 2 sets of: 3x20sec strides (100sec recovery jogs) 10mins @ lactate threshold pace (3mins recovery jogs) Terrain: Running track or measurable pathway. Feels: Ride the storm![...]

    • 15 min
    Confronting the Beast & Kick It Mile Reps

    Confronting the Beast & Kick It Mile Reps

    Finishing mile reps nice and fast is a super fun way to run intervals. And a great way to unleash your inner beast! WHAT Kick It Mile Reps 4x 1 Mile @ your 10k race pace With each final 400m @ your 3k race pace (2-3mins recovery jogs) Terrain: Running track or a flat, measurable[...]

    • 14 min
    Two-Speed Intervals

    Two-Speed Intervals

    We carry on our month-long journey into the wonderful world of interval sessions. And this one is a fun workout that tests your ability to internally regulate subtle differences in pace.  WHAT Two-Speed Intervals 3x 1k @ your 10k race pace 3x 1k @ your 5k race pace (90secs recovery jogs) Terrain: Flat, measurable pathway.[...]

    • 16 min
    The Classic - 6x 1mile

    The Classic - 6x 1mile

    This is a classic workout that tests your muscular and metabolic abilities to go at a good clip for a good long time.  WHAT A Classic 6x 1 mile @ your 10k race pace (2mins recovery jogs) Terrain: Flat, measurable pathway. Feels: Time in the zone. The length of this workout makes the end goal[...]

    • 16 min
    Intro to Intervals

    Intro to Intervals

    This week is all about doing some quality speed work and also laying the foundations for next week with an intro to interval training. WHAT Intro to Intervals 5x30s strides (90s jog) 5x1k @ Your 10k Race Pace (1min recovery) Terrain: Flat, measurable pathway or running track. Feels: Laying foundations. Like last week, we’re not[...]

    • 15 min

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