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: 105 – Progression Fartlek
This fartlek session starts slow and long and finishes fast and short. It can be adapted whatever training cycle you’re in and is fun, free and also numerically pleasing!
WHAT?
PROGRESSION FARTLEK
1…
Workout of the Week: 104 – Strides & Tempo #4
Ready to go long? Ready to prove to yourself that you can still run strong, fast and confident even on tired legs? This week’s workout is tough but massively rewarding and energising.
WHAT?
STRIDES …
Workout of the Week: 103 – Strides & Tempo #3
In the words of early 90s rapper Vanilla Ice, “Stop, collaborate and listen!” That’s what we’re doing with the strides thrown into break up this pretty meaty workout.
WHAT?
STRIDES & TEMPO #3
Two se…
Workout of the Week: 102 – Strides & Tempo #2
,
Last week we introduced a new workout series that artfully combines strides with tempo runs. This week creates a sandwich situation with the short, fast bursts of quality running as the bread and a…
Workout of the Week: 101 – Strides & Tempo #1
This week we kick off a new workout series that builds on the craft of running fast and smooth while also building endurance long haul engines from a heavy dose of threshold training.
WHAT?
STRIDES …
Workout of the Week: 100 – The 100
We’ve made it to Episode #100 of the Workout of the Week podcast and what better way to celebrate than with 10x 1k and 100 burpees!?!?!? Are you up for the challenge?
WHAT?
THE 100
10 sets of:
– 10 b…
Workout of the Week: 099 – The Steady State Sandwich
This is Episode #99 of the Workout of the Week podcast so brace yourself for a workout with a whole heap of nines in it!
WHAT?
THE STEADY STATE SANDWICH
9mins @ 1-hour race pace
9x1min @ 5k race pac…
Workout of the Week: 098 – Recovery Fartlek
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.
…
Workout of the Week: 097 – The Olympic
Feeling the Olympic vibes?!! This workout will definitely get you in the zone for the Games as you run every distance track race!
WHAT?
THE OLYMPIC
10k easy, 5k @ half marathon pace
1.5k & 800m @ 5k…
Workout of the Week: 096 – Mixed Fartlek
We’ve got an epic Olympic-themed workout for ya next week. But this week, we do a bridging session to connect the dots between the Mona Fartleks we have been doing and the big Olympic session to com…
Workout of the Week: 095 – The Mona Fartlek w/ Floats
After two weeks of doing versions of the famous Mona Fartlek, this week we’re rounding off the series with what is probably the most famous of all its variations. Get ready for a lung and leg burner…
Workout of the Week: 094 – Modified Mona Fartlek
Last week we introduced a famous fartlek workout invented by Aussie distance running legend Steve Moneghetti. This week we introduce a couple of tweaks to the Mona Fartlek that make both more endura…
Workout of the Week: 093 – The Mona Fartlek
This is a famous workout created by legendary Australian distance runner Steve Moneghetti. It combines the freedom of a fartlek session with the speed of shorter reps and the intensity of minimal re…
Workout of the Week: 092 – 5k Pace Intervals #4
Get fast and gutsy with this fun workout that combines 200s with 1k reps. One’s great for developing technique and smooth mechanics and the other is great for bringing out that inner work-horse ment…
Workout of the Week: 091 – 5k Pace Intervals #3
Here we go! 1k reps and lots of them! This workout is designed to give your body plenty of time on your feet running at 5k pace, so you can get all those great adaptations to speed and intensity tha…
Workout of the Week: 090 – 5k Pace Intervals #2
There’s something special about running at 5k pace. It’s demanding on the legs, the lungs and the mind … and it’s also loads of fun!
WHAT?
5k Pace Intervals
6x 3 minutes @ your 5k race pace
1-2 minu…
Workout of the Week: 089 – 5k Pace Intervals #1
There’s something special about running at 5k pace. It’s demanding on the legs, the lungs and the mind … and it’s also loads of fun and leaves you feeling pumped for the rest of the day. This week w…
Workout of the Week: 088 – Hill Reps Part 2
You wanted hills and here they are!!! This is the climax to our hill series. Give it a whirl and be sure to let us know how it goes! Tag us in on @runtempofit (FB & IG).
WHAT?
Hill Reps
5x 2 minutes…
Workout of the Week: 087 – Hill Reps
Here we go!!! Bring on the hills!!! This workout is equally a lung burner and a leg burner. Give it a whirl to stoke that inner fire for running fast and strong.
WHAT?
Hill Reps
6x 1 minute uphill @…
Workout of the Week: 086 – Hill Strides & Tempos
This workout is one of my all-time favourites. It combines the intensity of the hills with the grind of a tempo run … twice over!
WHAT?
Hill Strides & Tempo Runs
2 sets of:
3x 30sec uphill strides
1…