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.
Not all 5K training plans are created equal. Discover the essential features every effective programme should include, from structured progression and purposeful workouts to recovery and flexibility. Learn how to choose a plan that fits your lifestyle and gives you the best chance of achieving your running goals.
View More What Makes a Great 5K Training Plan?
Your weekly long run is the foundation of successful half marathon training. Discover why it’s so important, how it builds endurance and confidence, and why running it at the right pace prepares your body and mind for 21.1km more effectively than simply running faster or further.
View More The Purpose Of The Weekly Long Run
Running for 30 minutes continuously may be all you need to begin half marathon training. Discover why you don’t need to be able to run 21.1km before you start, how structured training builds endurance safely, and why consistency is the key to successfully preparing for your first half marathon.
View More Why 30 Minutes Of Running Is Enough To Begin Half Marathon Training
Good running form can make a big difference during the final kilometres of a marathon. Learn how efficient technique, better posture, and simple form cues help you conserve energy, reduce fatigue, and give yourself the best chance of finishing your marathon feeling stronger and more confident.
View More Don’t Ignore Running Form: Good Technique Helps You Finish Strong
The final 5 kilometres of a half marathon reveal how well you’ve trained, paced, fuelled, and prepared. Learn why strong finishes are built long before race day and discover practical strategies to help you maintain your pace, stay mentally focused, and finish your next half marathon with confidence.
View More The Last 5K Doesn’t Care How Good You Felt Early
Are you ready to break 30 minutes for 5K? Discover the key signs that indicate you’re prepared to achieve this popular running milestone. Learn how consistency, endurance, pacing and structured training contribute to success—and why you may already be closer to your goal than you realise.
View More Are You Actually Ready to Break 30 Minutes for 5K?
Running your target marathon pace is a skill that should be practised before race day. Learn why marathon pace is about more than just your watch, how to build confidence through training, and why pacing correctly from the start can make all the difference over 42.2 kilometres.
View More Don’t Guess Your Marathon Pace – Train It Before Race Day
Many runners spend months training for a half marathon without ever becoming comfortable at their goal race pace. Learn why practising race pace is essential, how to include it in your training, and why confidence on race day comes from recognising the effort you’ve already mastered in training.
View More Most Runners Get Race Pace Training Wrong
What separates a 31-minute runner from a sub-30 runner? It’s rarely talent. Discover the training habits, mindset and structured approach that consistently help runners improve their 5K performance. Learn why purposeful training beats simply running harder and how small changes can produce significant long-term results.
View More What Changes When You Finally Train Like a Sub-30 Runner?
Wondering if you’re fit enough to start marathon training? Discover the fitness foundation I recommend, why you don’t need to be marathon-ready on day one, and how consistent, progressive training can help first-time and recreational runners successfully prepare for 42.2km with confidence.
View More How Fit Do You Need To Be To Start Marathon Training?