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.
Missing a workout during marathon training isn’t the end of the world. Learn why trying to “catch up” missed sessions can do more harm than good, and discover why consistency over months matters far more than any single workout when preparing for your next marathon.
View More Missed a Workout? Don’t Chase It
Many runners think long runs are simply about covering the distance. In reality, the best long runs prepare you for race day by building endurance, practising race pace, refining your fuelling strategy, and teaching your body to run strongly when fatigue begins to set in.
View More Most Runners Waste Their Long Runs
Have your 5K times stalled around the 30-minute mark? Discover the five biggest training mistakes that stop runners improving and learn how structured, purposeful training can help you break through your plateau. If you’re ready to stop guessing and start progressing, this article is for you.
View More Why Most 30-Minute Runners Never Get Faster
Most runners focus on the start and finish of a half marathon, but the middle kilometres are where races are often won or lost. Learn why pacing discipline between 6K and 15K is critical, how to avoid common mistakes, and how to set yourself up for a strong finish.
View More Where Most Half Marathon Races Fall Apart
Many runners believe they need to run every day to successfully complete a half marathon. In reality, three well-structured runs per week can be enough to build endurance, improve fitness, and reach the start line prepared. Learn why consistency, recovery, and quality sessions matter more than simply running more.
View More Why Three Runs Per Week Can Be Enough For A Half Marathon
Many runners feel strong during the first half of a marathon, but the real challenge begins after 30 kilometres. Learn why marathon training focuses on endurance, consistency, and patience, and discover how preparing for the final 12 kilometres can help you achieve a stronger finish on race day.
View More The Marathon Starts After 30 Kilometres
Already fit from CrossFit, netball, track and field, or another sport? Discover how to successfully transition into 5km, parkrun, and 10km running. Learn how to use your existing fitness, avoid common injury traps, build consistency, and create a foundation for long-term running success.
View More From Fit to Fast: How to Transition From Other Sports Into Running Events
Starting your half marathon too fast can feel great early—but it often leads to a painful final few kilometres. Learn why smart pacing matters, how to control the opening 5K, and what strong runners do differently to finish well instead of simply hanging on late in the race.
View More If Your Half Marathon Feels Easy at 3K… You’re Probably Going Too Fast
This parkrun Tune Up session features 3×5-minute threshold intervals designed to improve speed endurance, pacing control, and sustained running strength. Running at Level IV with controlled recoveries, this workout is ideal for parkrun runners, 5km athletes, and triathletes wanting to build stronger race fitness and improve their ability to hold pace.
View More Friday Fartlek Run: parkrun Tune Up 3x 5min Threshold
This Friday Fartlek Run features a 45-minute tempo effort designed to build aerobic endurance, pacing control, and race-day resilience. Running at Level III, this continuous session is ideal for runners and triathletes preparing for half marathon, marathon, and longer endurance events who want to develop sustained strength and confidence.
View More Friday Fartlek Run: 45min Tempo Run