A strong half marathon isn’t just about fitness—it’s about execution. In this race debrief, we break down how smart pacing, patience, and pre-race mental planning led to a confident, controlled performance. Learn how to start right, finish strong, and turn your next race into a stepping stone for bigger results.
View More What a Half Marathon Can Teach You (When You Do It Right)
Wilson & Wilson’s Maximal Intensity Brick pairs high-cadence bike efforts with short, fast runs to build speed and coordination under fatigue. Ten repetitions demand quick transitions and repeatable high intensity. This session sharpens top-end performance, transition efficiency, and the ability to produce strong efforts again and again.
View More Monday’s Brick: Wilson & Wilson’s Maximal Intensity Brick
Most injuries don’t sideline endurance athletes because of what they are—but because of what happens in the first 48 hours. Learn how to make smarter early decisions, adjust your training without losing fitness, and avoid turning a small niggle into weeks on the sidelines.
View More Don’t Make It Worse: Handling Minor Injuries Early
Gareth’s VO₂ Max Intervals Plus One builds on a proven session by adding an extra round of high-intensity work. With progressive ramps leading into repeated VO₂ max efforts, this workout challenges your ability to go deep, recover, and repeat—ideal for cyclists and triathletes looking to boost top-end power and endurance.
View More Sunday Smart-Trainer Session: Gareth’s VO2 Max Intervals Plus One
Build pacing control and rhythm with this ladder-style swim session. Increasing and decreasing distances challenge your ability to adjust effort, stay smooth, and maintain technique. Ideal for developing endurance, awareness, and the ability to change gears without losing form—perfect for stronger, more controlled swimming performance.
View More Saturday Swim Session: Pace Ladder Builder
This Friday Fartlek Run features 3×2-minute VO₂ max intervals at Level V+, designed to boost speed and aerobic power. With short recoveries, this quick, focused session is ideal for 5km and 10km runners and triathletes looking to sharpen high-intensity performance and add quality without overloading their training week.
View More Friday Fartlek Run: parkrun Tune Up 3x 2min VO2 Max
Thinking about your first half marathon? Tayla’s Christchurch Half Marathon journey shows what newer runners can learn from early race experiences. From building confidence to smarter pacing and race-day preparation, this article highlights why your first few half marathons are stepping stones to bigger goals and stronger performances.
View More Thinking About Your First Half Marathon? What Tayla’s Christchurch Half Marathon Can Teach You
Want to run a faster half marathon? Learn practical lessons from Jess Bray’s New Zealand championship-winning performance. Discover how pacing, threshold fitness, endurance, and finishing strength can help you achieve your next personal best and race smarter over 21.1 kilometres with proven coaching strategies that work for everyday runners.
View More How to Run a Faster Half Marathon: Lessons From Jess Bray’s New Zealand Championship Win
Gordo Bryn’s Ironman Triple Brick is a progressive endurance challenge featuring three bike-run blocks that build in intensity. Starting controlled and finishing hard, it develops pacing judgment, durability, and mental resilience for long-course racing. A demanding session designed to improve your ability to perform strongly under accumulating fatigue.
View More Monday’s Brick: Gordo Bryn’s Ironman Triple Brick
This is a short, sweet session that although lacking in some physiological considerations packs a lot of punch into the 30-minutes. It will build strength and power, with the limited time available. It is a great session regardless of your goals, but especially if you have limited time to train.
View More Sunday Smart-Trainer Session: Beep! Beep! Beep!