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Run Wellington Run Wellington is a resource for all runners in Wellington. Follow on Instagram to get some motivation to don your running shoes every day.

If you’re a runner seeking adventure, Wellington (aka Te Whanganui-a-Tara and Pōneke), is your ultimate playground. Check out our website at www.runwellington.com for Wellington running routes, running events and more info about running in Wellington. Tag on your photos to share your running adventures!

Threshold and tempo get talked about as if they’re interchangeable, but they sit on different parts of the intensity map...
06/09/2026

Threshold and tempo get talked about as if they’re interchangeable, but they sit on different parts of the intensity map and deliver different physiological outcomes. One is a defined boundary in your physiology; the other is a style of sustained aerobic work. When you understand what each one is supposed to feel like, and what adaptation it targets, you stop guessing, stop drifting into the wrong zone, and start getting full value from both.



https://runwellington.substack.com/p/getting-threshold-and-tempo-right

Training improvements only works when a session pushes the body a little past what it can currently handle, so it rebuil...
30/08/2026

Training improvements only works when a session pushes the body a little past what it can currently handle, so it rebuilds stronger. Push too gently and nothing changes. Push too far and you spend the next two weeks repairing rather than improving.



https://runwellington.substack.com

Periodisation is sequencing the right adaptations at the right time. Aerobic fitness takes months to build, race‑specifi...
22/08/2026

Periodisation is sequencing the right adaptations at the right time. Aerobic fitness takes months to build, race‑specific sharpness only weeks, and it fades fast. That’s why marathon prep works best in four‑week blocks: base, strength, marathon‑specific, peak, taper. Each phase earns the right to do the next. One job per block, not everything at once.

It’s the simple art of changing your focus as race day gets closer. Build the engine, add strength, sharpen, then taper. One block at a time, one job at a time.

Read on Insights for people who Run.


linkinbio

https://runwellington.substack.com/p/periodisation-for-runners-who-are

The Most Underrated Workout inRunning. HILLS:Hill training builds stronger, more efficient running muscles and improves ...
15/08/2026

The Most Underrated Workout in
Running. HILLS:
Hill training builds stronger, more efficient running muscles and improves stride mechanics with very little fatigue, making it one of the highest-value ways to become a better runner.

Read on Insights for people who Run.



https://runwellington.substack.com/p/wow-8-x-1min-easy-hills

Almost every session a runner does in a programme are building a quality, maintaining one, or connecting two of them tog...
09/08/2026

Almost every session a runner does in a programme are building a quality, maintaining one, or connecting two of them together. Those are the three interconnected ways that come together as you get stronger and gain fitness.

whatrunnersdo

“Hills are speed work in disguise”The Most Underrated Workout inRunning. HILLS:Hill training builds stronger, more effic...
02/08/2026

“Hills are speed work in disguise”

The Most Underrated Workout in
Running. HILLS:
Hill training builds stronger, more efficient running muscles and improves stride mechanics with very little fatigue, making it one of the highest-value ways to become a better runner.

Read in our newsletter- Insights for people who Run.



https://runwellington.substack.com/p/wow-8-x-1min-easy-hills

A runner has three energy systems running at once, and the event and distance specificity determines which one has a mor...
01/08/2026

A runner has three energy systems running at once, and the event and distance specificity determines which one has a more bearing. In roughly the first ten seconds of hard effort the ATP-CP system dominates. From about ten seconds to two minutes the lactate system carries the load. Beyond two minutes the aerobic system takes over and grows in importance as distance increases.

Read the insights via our regular newsletter ⬆️

Hills are “speed work in disguise” yet not many runners use them for getting better.For the base-phase runner wanting st...
28/07/2026

Hills are “speed work in disguise” yet not many runners use them for getting better.

For the base-phase runner wanting stronger, more economical legs, gentle uphill efforts that build strength while staying aerobic. Check our latest in the newsletter ⬆️

What’s better than a 60 minute run? 75 minutes continuous at an easy, conversational effort is a solid longer run. If yo...
25/07/2026

What’s better than a 60 minute run?

75 minutes continuous at an easy, conversational effort is a solid longer run. If your longest recent run is well under this, bridge the gap over two or three weeks rather than in one go. Keep the effort even and resist the urge to finish fast.

This session draws on the aerobic base principle: the idea that easy, patient endurance work is the foundation your faster running is built on. It is the unglamorous, repeatable base that makes everything else possible.

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