Kiwi Running Show

Here we come with a new series of workouts all based around the ladder format of starting and finishing with short, sharp reps and getting through some solid grind in the middle of the session. WHAT? Legs, Lungs & Lactate Ladder Pt.1 2x30s, 2x60s, 2x90s, 2x120s, 2x90s, 2x60s, 2x30s @ mile-to-5k race pace 1min jog recoveries Terrain: Undulating terrain for a fartlek session or flat, measurable pathway for accurate GPS readings. The idea with a ladder session like this is that you set the tone with shorter, sharper reps at the start—focusing on good technique—before moving into more intensity and grind in the middle. And finally finishing off with two quality 30-second efforts. Make the shortest reps about mile pace/effort and then 2-minute reps no faster than 5k race pace/effort—and find paces somewhere in-between for the 60s and 90s reps. WHY? This workout tests and strengthens legs, lungs and lactate. We want to really dial in the legs with great technique in the 30-second efforts at the start and then really test out your ability to run well when fatigued for the final 30-second efforts. The lungs get a great workout in the middle stages and we also test your body’s ability to flush out the fatigue by only having relatively short 1-minute jogs. HOW? You could run this session as a pure fartlek run by going off-road and not worrying about exact paces, but do it all by feel. Or you could keep it on a flat measurable pathway so you have better feedback from watch on how fast you’re moving. Be sure to keep the 1-minute jog recoveries VERY light.

One of the best things about running is that it can make us feel better and experience freedom. This is a workout designed to tick both those boxes and can be tailored to meet your training needs whether that’s for intensity or recovery. WHAT? Feel Good Freedom 3x 30sec strides 3x 1k @ 5k race pace … or faster or slower .. you choose! 2mins jog recoveries Terrain: Flat, measurable pathway. The idea with this workout is to just get the juices flowing without letting them totally escape down the drainpipe! So, 3x1k at 5k pace for most people is a fun but not massively challenging session. But you can turn up the dial if you like and run 3k pace in order to make this a true high intensity interval session. Or for more of a chill, turn-the-legs-over style session slow it down to 10k or half marathon pace. WHY? This is a classic workout to have up your sleeve for when you’re a little short on time and need something fast-ish that will get you amping on running. The ability to tailor it to suit your training and how you’re feeling on the day makes it especially appealing. HOW? Remember that strides are short bursts of fast controlled running. They’re not sprints. They’re designed to set the tone for the remainder of the session by practicing good technique and staying relaxed and in control. Head to the Race and Pace Calculator at tempofit.org to calculate your pace for this session. You’ll also want some terrain that allows you to measure your splits accurately so fine somewhere flat and GPS-friendly. Keep the recoveries as light jogs or even slow to a walk if you haven’t done much endurance training recently.

This month we cover all the action from the New Zealand Cross Country Challenge in Dunedin, talking to Hayden Wilde, Eva Goodisson, Sam Tanner and many of the other competitors. Plus we talk about fartlek training with Hayden and Stefan sharing their all-time favourite fartlek sessions. Be sure to check out Hayden’s other podcast Workout of the Week for weekly workout ideas and training tips and inspiration. TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook and Instagram Hit the play button below to listen to the show!

We’re back! And so is real, in-person racing here in New Zealand. In this episode we preview the upcoming National Cross Country Champs in Dunedin at the end of August and the MANY marathons lined up between now and December. Stefan shares why he ran a marathon round his block during lockdown and we give some advice on how to select your races and not suffer from kid in a candy store syndrome! TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook and Instagram Hit the play button below to listen to the show!

This month we catch up with NZ’s top triathlete Hayden Wilde who has just has had an epic summer of running winning the NZ 5000m title and running a super fast PB of 13:47. We also cover off all the results from the 2020 Athletics New Zealand Track & Field Nationals, Malcolm Hicks’ epic Tokyo qualifier, our new sub-4 milers, Tarawera Ultra and … of course … through in some Nike Vapor Fly discussions. Hayden Wilde on Instagram: https://www.instagram.com/hayden_wilde/ 2020 Athletics NZ Track & Field Champs Results: http://www.athletics.org.nz/Portals/24/Files/Events/TandF/2020%20Jennain%20Homes%20NZ%20Track%20and%20Field%20Championships%20Results%20FINAL.pdf TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook and Instagram Hit the play button below to listen to the show!

Hannah Wells is one of the most exciting talents in NZ triathlon right now (unbeaten around the world so far in 2019!!) and she was recently crowned Auckland Marathon champion! We catch up with Hannah and also cover off the news from Queenstown Marathon, a speedy 10k from Hamish Carson and a world record from Sally Gibbs, NCAA Cross Country Champs, and … of course … a little banter about doping and Salazar and Nike. Dr Hannah Wells on Instagram: https://www.instagram.com/dr_hannah_wells/ TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook and Instagram Hit the play button below to listen to the show!

Things are heating up with NZ Road Champs just finished, Road Relays about to start, Doha kicking off and a new marathon season upon us! This month we sit down with newly crowned national champ Aaron Pulford and 800-runner-photographer Michael Dawson. And we banter about the future of road champs and who to watch in Doha (aside from the temperature gauge!).   Photo courtesy of Michael Dawson, see: https://www.instagram.com/michaeldawson.nz/ https://michaeldawson.nz Aaron Pulford on Instagram: https://www.instagram.com/aaronpulford/ Results from the 2019 NZ Road Champs: https://my2.raceresult.com/136825/results?lang=en TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook and Instagram Hit the play button below to listen to the show!

It’s Cross Country seasons! And Hayden Shearman was on commentary duties at the NZ Cross Country Champs in Upper Hutt so caught a bucket load of interviews on the day. Plus, we sit down with absolute legend Mike Lloyd—10-times finisher of the New York Marathon and visually impaired runner. Photo courtesy of Michael Dawson, see: https://www.instagram.com/michaeldawson.nz/ https://michaeldawson.nz Cam Graves on Instagram: https://www.instagram.com/camgraves/ A HUGE thank you to Stream Shop for supplying us with the audio from NZXC Champs: https://thestreamshop.live TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook. Hit the play button below to listen to the show!

Fresh off a new national marathon record, we catch up with the man of the moment in New Zealand running, Zane Robertson. Plus, we cover off other Gold Coast Marathon results, Wellington Marathon, NZ Secondary Schools Cross Country Champs, Oceania Champs, plus the bucket loads of track races going on around the globe. So much exciting news in New Zealand running this month! Zane Robertson on Instagram: https://www.instagram.com/zane_robertson_nzl/ Wellington Marathon 2019 Results: https://results.timingsports.com/wellingtonmarathon/2019 Gold Coast Marathon 2019 Results: https://results.timingsports.com/goldcoastmarathon/2019/ New Zealand Secondary Schools Cross Country Champs 2019 Results: https://nzssaa.org.nz/static/nz-xc-2019/results/results.pdf TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook. Hit the play button below to listen to the show!

Bevan James Eyles turned his life around with the help of fitness and now he’s using fitness to help others. He’s a running coach, podcaster, entrepreneur, life coach, fitness instructor and great personality in NZ’s endurance sport world. We also talk about our favourite go-to cross training methods for when the body says no to running. And we cover off all the news in New Zealand running.   Bevan James Eyles: bevanjameseyles.com IM Talk Podcast: imtalk.me Extra Mile Runners: extramilerunners.co.nz Christchurch Marathon results: https://results.timingsports.com/christchurchmarathon/2019/ TempoFit: https://www.tempofit.org Hayden Shearman on Instagram: https://www.instagram.com/haydenshearman/ and on Facebook: https://www.facebook.com/haydenshearman/ Stefan Smith on Instagram: https://www.instagram.com/smithstefan/ The Kiwi Running Show is brought to you by TempoFit. Join us on Facebook. Hit the play button below to listen to the show!