How to pace your best parkrun or 5K – start smart, settle in and finish strong

How to Pace Your Best parkrun or 5K: Start Smart, Settle In & Finish Strong

Learn how to pace your best parkrun or 5K by starting smart, settling into a sustainable rhythm and finishing strong. Coach Ray explains how to set realistic targets, control your opening kilometre, adjust for hills and conditions, stay strong when the race gets tough, and maximise your final kilometre.

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Ironman 70.3 athlete cycling with Smile More Than You Think mental strategy message

Smile More Than You Think: A Simple Ironman 70.3 Mental Strategy

Smiling might seem insignificant during an Ironman 70.3, but it can become a powerful mental reset. Learn how deliberately smiling can help you relax, interrupt negative thoughts, manage difficult moments and refocus on what you can control when fatigue builds and your race inevitably starts to get tough.

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Level II training

Giving the Coach the Finger: How to Keep Easy Training Easy

Why does Coach Ray want athletes to give him the finger? Discover the cheeky graph analogy behind controlled endurance training. Learn how to keep Level II sessions conversational, interpret pace, power and heart rate, and use your training data to develop better pacing without chasing a perfect graph every workout.

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Triathlete Josh finishing an Ironman 70.3 – consistency beats hero sessions in Ironman training

Ironman Training: Why Consistency Beats Hero Sessions

Consistent Ironman training beats occasional hero sessions. One massive workout cannot replace weeks of purposeful swimming, cycling and running. Learn why sustainable training, appropriate recovery and regularly completing the right sessions will build greater endurance, reduce disruptive fatigue and prepare you more effectively for a strong Ironman race-day performance.

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Female marathon runner during a race illustrating how to prepare for bad patches in a marathon

Prepare for Bad Patches: How to Stay in Control When Your Marathon Gets Tough

Bad patches are a normal part of marathon racing. Learn how to stay calm when the going gets tough, check your pacing and fuelling, manage negative thoughts, and focus on what you can control. A difficult kilometre doesn’t have to define the rest of your marathon or your race-day experience.

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FLJUGA Progressive Brick Build triathlon workout featuring progressive bike and run intensity Levels I to IV.

Monday’s Brick: FLJUGA Progressive Brick Build

Build pacing, intensity control and fatigue resistance with the FLJUGA Progressive Brick Build. This 72-minute triathlon workout progressively moves through Levels I to IV on both the bike and run, teaching you to manage each intensity, transition under fatigue and still produce a strong, controlled finish on tired legs.

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Jess Bray running the Dunedin Marathon during her 3:04 first marathon

3:04 in Her First Marathon: What Jess Learned at the Dunedin Marathon

Qwik Kiwi athlete Jess Bray ran an impressive 3:04 in her first Dunedin Marathon, finishing fourth woman despite no marathon-specific taper. Discover how she managed the wind, pacing, fuelling and growing fatigue, and why the biggest lessons from her marathon debut were about mindset, self-belief and racing her own race.

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Triathlete riding in an aero position – Stop Buying Speed Before You’ve Earned It

Stop Buying Speed Before You’ve Earned It

Before spending thousands chasing marginal gains, make sure you’re getting the most from the bike you already own. Build your fitness, improve your aero position, develop bike-handling skills, practise smart pacing and dial in your fuelling. Earn your speed through training first, then let equipment upgrades enhance your performance.

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Double Smooth Pedal Stroke cycling cadence workout with Qwik Kiwi Coaching

Sunday Smart-Trainer Session: Double Smooth Pedal Stroke Trainer Session

Improve your pedalling technique with the Double Smooth Pedal Stroke Trainer Session. This 60-minute Level II cycling workout combines single-leg drills with two progressive cadence pyramids, building beyond 110rpm. Develop smoother pedalling, better cadence control and cycling efficiency without turning a technique-focused session into another demanding high-intensity workout.

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Saturday Swim Session descending swim and Pull Buoy ladder workout

Saturday Swim Session: Descending Swim & Pull Ladder

Build freestyle endurance and technique with this descending Swim & Pull ladder workout. Alternate freestyle with Pull Buoy repetitions as the distances progressively decrease, before finishing with kick work. Choose from three options—1,800m, 2,700m or 3,700m—and focus on consistent swimming, a strong catch and maintaining quality as fatigue builds.

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