It’s time to let yourself loose in the trails and hills! This fartlek workout is designed to free you up to get stronger on the verticals. WHAT? HILLY FARTLEK 6x4mins @ your 1-hour race effort w/ 2min recovery jogs Terrain: Undulating hills. Hunt some hills today. But nothing too mountainous. Ideal would be uphill and[…]
Inspired by the Olympics and wanting to run fast? Tired from the late nights watching athletics? This fartlek workout can be adapted to suit any end of the intensity spectrum : recovery or flat out. WHAT? RECOVERY FARTLEK 3x 3mins 3x 2mins 3x 1mins 3x 30 seconds All at a speed of your choosing 1min[…]
Hit the trails, hit the hills and get those wheels ready to move! This fartlek workout is three sets of progressively faster, but shorter, efforts that give you the freedom to explore paces from 10k steady up to mile effort speed. WHAT? Fartlek Session 3 sets of: 3min, 2min, 1min, 30secs @ 10k to mile[…]
This workout is as simple as 1, 2, 3! Well, it’s 3x 1, 2, 3 to be precise, but it’s another fun and free-spirited fartlek session. So find your favourite trails and let’s go get those wheels moving! WHAT? Fartlek Session 3 sets of: 1min, 2min, 3min @ about your 5k-10k race effort 1min recovery[…]
This week we’re tackling one of the most popular and enjoyable fartlek workouts on the planet. Find some beautiful undulating trails, ditch the GPS, and enjoy running free! WHAT? Fartlek Session 6x 3mins @ one-hour race effort (approx.) 2min recovery jogs Terrain: Scenic, undulating trails. The beauty of fartlek training is the opportunity to let[…]
Are you ready for some distance? This week’s ladder session eases up the pace a little but goes a longer as we deliberately hunt out some hills. Bring them on! WHAT? Ladder Session (in mins): 2-4-6-8-6-4-2 @ lactate threshold (your 1-hour race effort) Recovery: 2min recovery jogs Terrain: Mixed, undulating terrain. Feels: Climb every mountain![…]
It’s more fartlek ladder goodness this week! And this time with a slant towards more endurance than speed. WHAT? Ladder Session (in mins): 1-2-3-4-5-4-3-2-1 @ 3k – 15k race effort Recovery: 1min easy recovery jogs Terrain: Mixed, undulating terrain. Feels: Feel the rhythm. There’s 25 minutes of work in this workout, and with only[…]
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[…]
By Hayden Shearman // Pacing your race well, with even splits, is undoubtable the number one thing you can do on race day to maximise your performance and enjoyment of the race. Whether you’re pacing yourself in your own race or you’re a pacer guiding others to their goals, the same techniques apply. So here are[…]
We catch up on results from the NZ Mountain Running Champs, The Dual and other events featuring Kiwis around the running World. Plus we talk about why you should join a running club. Athletics NZ Weekly Update: http://athletics.org.nz/News/athletics-nz-weekly-roundup-27-march-2017 The Dual Results: http://totalsport.racetiming.co.nz/competitions/1510 NZ Mountain Running Champs: http://athletics.org.nz/News/beaumont-and-grogan-crowned-mountain-champs Find a Club: http://www.athletics.org.nz/Clubs/Member-landing-page TempoFit in Auckland: http://www.tempofit.org/auckland/ TempoFit in Hawke’s Bay: http://www.tempofit.org/group-fitness/hawkes-bay/ TempoFit[…]