When real life gets in the way, your training plan needs to adapt. Coach Ray shares five practical rules for adjusting workouts, handling missed sessions, protecting recovery and maintaining consistency. Learn how to swap, shorten or occasionally drop sessions without derailing your progress or compromising the purpose of your training.
View More Ray’s Rules for Adjusting Your Training Plan When Life Gets in the Way
Build power progressively with Emily’s Short Mix Minus, a 33-minute Smart-Trainer Session that moves from Level III through Level IV to Level V. With an improved 10-minute warm-up and cool-down, this workout challenges cyclists and triathletes to control their pacing, manage increasing intensity and finish strongly under fatigue.
View More Sunday Smart-Trainer Session: Emily’s Short Mix Minus
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)
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
Jess Bray’s Wellington Half Marathon wasn’t built on perfect preparation. After battling a hip injury and racing in miserable conditions, she produced a smart, resilient performance to finish in 1:25:12, claim 1st U20 female and 6th overall. Discover the lessons every runner can take from her inspiring race debrief.
View More From Hip Injury to 1:25:12: Jess Bray’s Wellington Half Marathon Debrief
Long Ironman training sessions do far more than build physical fitness. They develop mental resilience, confidence, and the ability to make good decisions when fatigue sets in. Discover why training your mind is just as important as training your body for a successful Ironman finish.
View More The Ironman Muscle Nobody Trains
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 muscles aren’t the only thing that needs training before an Ironman—your gut does too. Learn why practising your race-day nutrition during training helps reduce stomach issues, improve carbohydrate absorption, and give you the energy to perform your best from the swim start to the finish line.
View More Most Ironman Athletes Forget to Train This
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?
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?