Hayden Shearman
Workout of the Week - TempoFitClaimedEpisodes
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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
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),
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,
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 (you
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 pa
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 8m
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, 5mi
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 clo
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
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 jo
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 work
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
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 three weeks’ time. WHAT? What doesn’t kill you
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? YOU CHOOSE THE TOPPINGS 10x 400m @ between 5k a
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 … WHAT? THE FIRESTARTER 11x 1 minute @ 5k race
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 great running technique and power before doing sh
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 3 6x 45-second uphill efforts (w/ first 30s st
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 exhaustion. WHAT? HOW TO LOVE HILLS: PART 2 3 se
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 emotional relationships with going vertical!
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. Hu
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 16mins, 8, 4, 2, 1, 30s, 15s (getting faster as
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 & TEMPO #4 3x30s strides w/ 90s jogs 35mins @
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 sets of: [3x30s strides w/ 90s jogs 15mins @ lac
, 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 big meaty filling of a tempo run in the midd
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 & TEMPO #1 3x20s strides (100s jog recoveries)
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