Advertise on podcast: Workout of the Week - TempoFit

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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!

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Check latest episodes from Workout of the Week - TempoFit podcast

Legs, Lungs & Lactate Ladder Pt.4

2022/02/27

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-5k race pace 1min jog recoveries (2mins either side of the 10-minute tempo) Terrain: Undulating terrain for a fartlek session or flat,[...]

Legs, Lungs & Lactate Ladder Pt.3

2022/02/21

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.3 3x30s, 3x1min, 10mins (@ 1-hour race pace), 3x1min, 3x30s @ mile-to-3k race pace 2min jog recoveries[...]

Legs, Lungs & Lactate Ladder Pt.2

2022/02/14

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? Legs, Lungs & Lactate Ladder Pt.2 3x30s, 3x2mins, 3x3mins, 3x2mins, 3x30s @ mile & 10k race pace 1min[...]

Time Under Tension Pt.2

2022/01/24

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 Tension Pt.3 3x 12mins @ Lactate Threshold Pace (your 1-hour race pace) 3mins jog recovery Terrain: Flat, measurable pathway. A broken[...]

Time Under Tension Pt.2

2022/01/17

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.23x 10mins @ Lactate Threshold Pace (your 1-hour race pace)2-3mins jog recoveryTerrain: Flat, measurable pathway. A broken tempo run is a good way[...]

Time Under Tension Pt.1

2022/01/10

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 for longer. WHAT? Time Under Tension Pt.1 3x 8mins @ Lactate Threshold Pace (your 1-hour race pace) 2mins jog[...]

The 2022 Special

2022/01/02

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 [20-minute tempo run @ half marathon pace, 5min jog] 2 minutes at your 3k race pace Terrain: Flat, measurable pathway or[...]

Holidays Challenge

2021/12/26

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 previous time? If it’s your first time, how close can you get to your 5k PB? WHAT? Holidays[...]

Countdown to Christmas Pt.2

2021/12/20

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 Christmas Pt.2 2 sets of: 5-4-3-2-1 minutes @ speeds of your choosing 1 minute jog recoveries Terrain: Undulating trails or[...]

Countdown to Christmas Pt.1

2021/12/13

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 minutes @ speeds of your choosing 1 minute jog recoveries Terrain: Undulating trails or flat, measurable pathway (you[...]

What Doesn't Kill You Pt.3

2021/12/06

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: Flat measurable path or running track This workout challenge is a 5k but interspersing burpees, press ups and squats[...]

What Doesn't Kill You ... Pt.2

2021/11/29

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 squats, 10 press ups, 5 burpees 3mins @ your 5k race effort] 2mins jog or active recoveries Terrain: Flat[...]