Workout of the Week - TempoFit
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!
- Update frequency
- every 7 days
- Average duration
- 16 minutes
- Episodes
- 52
- Years Active
- 2021 - 2022
Workout of the Week: 127 – Legs, Lungs & Lactate Ladder Pt.4
This is the finale of our ladder series of workouts and it’s JUICY one!!
WHAT?
Legs, Lungs & Lactate Ladder Pt.4
4x30s, 3x1min, 2x2mins 10mins (@ 1-hour race pace), 2x2mins, 3x1min, 4x30s
@ mile-to-…
Workout of the Week: 126 – Legs, Lungs & Lactate Ladder Pt.3
This week’s ladder session is a really tasty sandwich with short, fast reps as the bread and a juicy tempo run as the middle. Be sure to give this workout a go!
WHAT?
Legs, Lungs & Lactate Ladder Pt…
Workout of the Week: 125 – Legs, Lungs & Lactate Ladder Pt.2
I absolutely love the balance of this workout with a good amount of faster stuff to refine technique and a big old block of grindy 10k paced work in the middle to keep the session honest.
WHAT?
Leg…
Workout of the Week: 122 – Time Under Tension Pt.3
This week is the finale of our series on broken tempo runs where this week we get through 36 minutes of solid work—all designed to make your body a fatigue-flushing machine!
WHAT?
Time Under Tensio…
Workout of the Week: 121 – Time Under Tension Pt.2
Continuing our series on broken tempo runs, this week we add 25% more time to the session—ramping up your opportunity to get stronger and go faster for longer.
WHAT?
Time Under Tension Pt.2
3x 10mins…
Workout of the Week: 120 – Time Under Tension Pt.1
With the New Year comes a new series of workouts where we’re taking the traditional tempo run and breaking it into segments to allow for more time at threshold to develop that ability to go faster f…
Workout of the Week: 119 – The 2022 Special
Happy New Year! To celebrate 2022, we’re doing a workout this week perfectly suited for the occasion with two 20-minute tempo runs and then a final 2-minute blast off: 20-20-2!
WHAT?
The 20-20-2
2x …
Workout of the Week: 118 – Holidays Special
It’s the holidays and the final workout of the year, so why not do the most brutal fitness challenge from the year all over again!!?? If it’s your second time doing this session, can you beat your p…
Workout of the Week: 117 – Countdown to Christmas Pt.2
Last week we did a 4-3-2-1 fartlek; this week it’s 5-4-3-2-1 twice over. So a little more endurance and, with it, a little more fun to bring in the festive season!
WHAT?
Fartlek Countdown to Christm…
Workout of the Week: 116 – Countdown to Christmas Pt.1
This workout is as easy as 4-3-2-1, twice over. Do it fast. Do it cruisy. You choose. The one rule for this session, though, is have FUN!
WHAT?
Fartlek Countdown to Christmas Pt.1
2 sets of:
4-3-2-1…
Workout of the Week: 115 – What Doesn’t Kill You Pt.3
Up for a challenge this week? This running-meets-calisthenics will BURN!!!
WHAT?
What doesn’t kill you … Pt. 3
5 non-stop sets of:
20 squats, 10 press ups, 5 burpees
1k as fast as you can
Terrain: F…
Workout of the Week: 114 – What Doesn’t Kill You Pt.2
We’re one week out from our calisthenics-meets-running challenge and this is the perfect workout to tune up both running legs and press up arms!
WHAT?
What doesn’t kill you … Pt. 2
5 sets of:
[20 sq…
Workout of the Week: 113 – What Doesn’t Kill You … Pt.1
What doesn’t kill us makes us stronger … right?! Well, this series of workouts will definitely test out that theory as we work our way up to an epic running-meets-calisthenics workout challenge in t…
Workout of the Week: 112 – You Choose the Toppings
This workout is the ultimate homemade pizza of workouts where we give you the base and you decide the toppings. Will it be meaty? Maybe a little spicy? Or will it be a chilled out Hawaiian?!
WHAT?
Y…
Workout of the Week: 111 – The Firestarter
What better way to celebrate 111 episodes of the podcast than a workout like 11x 1 minute!? And aside from another numerically pleasing session, why would we want to do a session like this? Read on …
Workout of the Week: 110 – How to Love Hills Pt.4
This is our final workout in the series of short-fast hill reps designed to give us the physical and mental tools to love running hills. On this occasion we use the hills as a stimulus to create gre…
Workout of the Week: 109 – How to Love Hills Pt.3
This week we continue our focus of quality-over-quantity in hill reps, but we’re introducing some accelerations to switch over to beast mode for the close of each rep.
WHAT?
HOW TO LOVE HILLS: PART …
Workout of the Week: 108 – How to Love Hills Pt.2
Want to get faster? Get stronger? Run smoother? Hills are the answer to many of these questions and this week continue our series of quality-over-quantity hill reps where mastery is the goal, not ex…
Workout of the Week: 107 – How to Love Hills Pt. 1
For the next four weeks, come on a journey to discover a new love for running hills! We’ll be doing short, sharp hill reps with plenty of recovery to develop technique, power and overall improve our…
Workout of the Week: 106 – Hilly Fartlek
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 re…