Each week I will be posting the Friday Fartlek Run Sessions, most that you can do in under 60 minutes to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See the previous post about training intensity to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Pace Zone or Heart Rate Zone to work within if you are training with these tools.
Many runners wait until they feel tired before taking fuel during a half marathon. Unfortunately, by then it may already be too late. Learn why early fuelling, practising your race nutrition, and training your gut can help you maintain pace, avoid late-race fatigue, and finish stronger on race day.
View More If You Wait Until You’re Tired, It’s Already Too Late: Half Marathon Fueling Explained
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.
View More How to Pace Your Best parkrun or 5K: Start Smart, Settle In & Finish Strong
Your finishing time is only part of your race story. Using Harrison Shaw’s Cambridge Half Marathon as an example, Coach Ray explores how pacing, weather, recovery, fuelling and mindset influence performance — and why a structured race debrief can reveal valuable lessons to help you race smarter next time.
View More Did You Actually Have a Bad Race? Why Your Finish Time Doesn’t Tell the Whole Story
Turn every race into a learning opportunity. Discover how a structured race debrief can reveal what worked, identify what held you back, and improve your next performance. Using Harrison Shaw’s recent racing as an example, Coach Ray explores pacing, recovery, mindset, fuelling and smarter race-day preparation for runners.
View More Your Last Race Is Data: How to Debrief, Recover and Race Smarter Next Time
Lisa’s journey proves that every runner starts somewhere. Discover how one decision to begin led from beginner run/walk sessions to completing the Kaikōura Whale Run 10km, and why your own running story could start with a single step today.
View More From “I’m Not a Runner” to Crossing the Finish Line: Lisa’s Story
Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.
View More The Best Thing About Starting Running Has Nothing to Do With Running
When do you actually become a runner? It’s not about pace, distance or race medals. Discover why becoming a runner is a mindset, how confidence grows through consistency, and why every completed workout is another step towards building a lifelong running habit.
View More When Do You Actually Become a Runner?
Starting running is challenging for everyone, and that’s completely normal. Discover why the first week often feels the hardest, how your body adapts to training, and why consistency matters more than motivation. Learn how trusting the process can help you build confidence, fitness and a lifelong love of running.
View More Why the First Week of Running Feels So Hard (And Why That’s Completely Normal)
Worried you’re losing fitness during your marathon taper? You’re not alone. Learn why reducing your training before race day helps your body recover, absorb months of hard work, and arrive at the start line feeling fresh, confident, and ready to perform at your best.
View More Tapering Isn’t Losing Fitness: Trust the Process Before Your Marathon
Many people believe they’re “not runners,” but every runner starts somewhere. Discover why the biggest barrier to running isn’t fitness—it’s mindset. Learn how taking that first step can build confidence, create lasting habits, and help you become the runner you never thought you could be.
View More “I’m Not a Runner.” The Four Words That Stop Thousands of People Before They Even Start