Jake’s Hawke’s Bay Half Marathon experience highlights the importance of pacing, durability, mindset, and fuelling in endurance running. After an abbreviated 8-week build-up interrupted by injury, he learned valuable lessons about race execution, mental resilience, and long-term development — proving that success in endurance sport is about more than just the finish time.
View More Lessons From Jake’s Hawke’s Bay Half Marathon Experience
Injury can challenge far more than just your fitness. In this article, Coach Ray explores practical ways athletes can stay motivated during recovery, manage the mental side of injury, rebuild confidence, and return stronger. Learn why setbacks are temporary, how to stay connected to your sport, and how recovery itself can become part of the journey.
View More Injured, Not Finished: How to Stay Motivated During Injury Recovery
Gordo Bryn’s Ironman Session #2 Brick uses a multiple-brick format to build endurance, pacing discipline, and composure under fatigue. Repeated run-bike transitions challenge your ability to reset and stay efficient as the session progresses. A long-course focused workout designed to improve durability, rhythm, and stronger running late in triathlon racing.
View More Monday’s Brick: Gordo Bryn’s Ironman Session #2 Brick
Hairpin Wizard Plus combines repeated surges above threshold with controlled tempo riding to build aerobic strength, pacing control, and cadence efficiency. Inspired by a Zwift workout, this session challenges your ability to recover while still riding strongly, making it ideal for cyclists and triathletes wanting smoother, stronger sustained power.
View More Sunday Smart-Trainer Session: Hairpin Wizard Plus
Blend technique and fitness with this “Technique Sandwich Session” designed to improve efficiency, body position, and stroke control under fatigue. Drill work before and after the main set reinforces strong movement patterns while helping you hold form as effort increases. Ideal for swimmers and triathletes wanting smoother, more controlled swimming.
View More Saturday Swim Session: Technique Sandwich Session
This Friday Fartlek Run features a 45-minute tempo effort designed to build aerobic endurance, pacing control, and race-day resilience. Running at Level III, this continuous session is ideal for runners and triathletes preparing for half marathon, marathon, and longer endurance events who want to develop sustained strength and confidence.
View More Friday Fartlek Run: 45min Tempo Run
Wilson & Wilson’s Lactate Tolerance Brick combines sustained Level IV efforts with shorter, sharper Level V intervals to build resilience under fatigue. Alternating bike and run repeats challenge your ability to manage rising lactate and maintain form. A demanding session that develops toughness, pacing control, and confidence at high intensity.
View More Monday’s Brick: Wilson & Wilson’s Lactate Tolerance Brick
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclist alike, because a max sprint is all about your level of effort and is likely to be different from another rider.
View More Sunday Smart-Trainer Session: Martin Gibala Intervals XIX Minus
Build pacing awareness and sustained swim strength with this progressive 200m session. Gradually increasing your speed across each cycle teaches control, rhythm, and efficient effort management. Ideal for triathletes and swimmers wanting to improve aerobic fitness, threshold pace, and the ability to finish strong without sacrificing technique.
View More Saturday Swim Session: Progressive 200s Builder
This Friday Fartlek Run features 5×3-minute VO₂ max intervals designed to build speed, aerobic power, and high-intensity running strength. With controlled recoveries between reps, this session is ideal for parkrun, 5km and 10km runners, plus triathletes, looking to improve performance and sharpen their top-end fitness.
View More Friday Fartlek Run: parkrun Tune Up 5x 3min VO2 Max Run