parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet
Join the parkrun Kickstart Beta Group and get 4 weeks of expert coaching to improve your 5K. Limited to 20 athletes – secure your spot now!
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Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #11
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.
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🧠 The Mental Game: How to Stay Focused During Training and Races
When it comes to training and racing, the biggest performance gains don’t always come from more miles, more watts, or more laps — they come from mastering what’s happening between your ears.
In our latest group coaching call, we explored one of the most underrated aspects of performance: the mental game. Whether you’re chasing a parkrun PB, lining up for your first triathlon, or striving to execute your race plan with more consistency, focus is the glue that holds your training and racing together.
Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session
Time under tension is a key determinant for strength development. With the low cadences used within this workout we load the cycling muscles with time under tension building their strength and ultimately their power. This workout is great for all cyclists, but especially athletes that ride longer durations with sustained power, such as Ironman 70.3 athletes and marathon mountain bikers.
View More Sunday Smart-Trainer Session: Sam Warriner’s Strength Focus Tempo Bike Session
Saturday Swim Session: Ruby5 Lake Wanaka Swim Success Formula – Week 2
Build the endurance, confidence, and open-water skills to conquer your 5 km Ruby Island challenge.
Are you ready to take on the iconic Ruby5 Swim in beautiful Lake Wanaka? 🏊♀️🏊♂️
Whether it’s your first 5 km open-water swim or you’re looking to improve your performance from previous years, the Ruby5 Lake Wanaka Swim Training Plan is designed to get you to the start line feeling confident, prepared, and ready to enjoy every stroke. 🌊
Friday Fartlek Run: 4x 4min Tempo Runs
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. This is a perfect session for runners and triathletes running events up to full marathons and further, especially early in their build up or during their taper phase.
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Thursday Training Plan: 12 Week Runner Base Building Training Plan for Runners comfortably running for 30min
🏃♂️ Unlock Your Running Potential with Our 12 Week Runner Base Building Training Plan! 🏃♀️
Are you a beginner runner or someone returning to running after a break? Whether you’re overcoming an injury or just getting back into the groove, our 12 Week Runner Base Building Training Plan is designed to help you build a strong foundation, boost your endurance, and gain confidence in your running journey.
View More Thursday Training Plan: 12 Week Runner Base Building Training Plan for Runners comfortably running for 30min
Chef Ray: Spiced Sweet Potato Fries with Creamy Avocado Dip
Qwik and easy to prepare, these fries were healthier and tastier than regular fries.
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Monday’s Brick: Dermott Hayes Speed Brick #1
Higher intensity efforts within brick sessions can develop your efficiency in transitions. Not only do you need to practice getting changed and staying calm whilst…
View More Monday’s Brick: Dermott Hayes Speed Brick #1The Coach Ray Method: Periodizing Training for Long-Term Endurance Gains
Discover how Coach Ray uses the principles of Jack Daniels’ periodization model to create smart, structured training plans for runners, triathletes, and endurance athletes aiming for peak performance.
View More The Coach Ray Method: Periodizing Training for Long-Term Endurance Gains