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
As a first-time Ironman athlete, it’s tempting to do more training as soon as motivation strikes. But Ironman success is built on consistency, not hero sessions. Learn how to build a strong foundation, avoid burnout, and create sustainable habits that will support your journey to Ironman New Zealand 2027.
View More Building Your Ironman Foundation Without Burning Out
You’ve entered Ironman New Zealand. Now what? This article helps first-time athletes focus on mindset, expectations, family support, and smart planning. Learn why more training is not always better, and how to build the right foundation now so your Road to Ironman New Zealand starts with confidence.
View More So You’ve Entered Ironman New Zealand… Now What?
This Friday Fartlek Run features 4×7-minute tempo efforts at an intensity just below threshold — controlled, sustainable, and highly effective for building aerobic strength. Ideal for runners and triathletes preparing for half marathons, marathons, and longer events, especially during early build phases or taper periods.
View More Friday Fartlek Run: 4x 7min Tempo Runs
This Friday Fartlek Run features 5×5-minute tempo efforts at an intensity just below threshold — strong, controlled, and sustainable. Ideal for runners and triathletes building towards half marathons, marathons, or longer events, this session develops aerobic strength without overreaching and fits perfectly into early build phases or taper periods.
View More Friday Fartlek Run: 5x 5min Tempo Runs
A demanding brick workout that develops transition efficiency and the ability to sustain race intensity under fatigue — ideal for Sprint and Olympic distance triathletes.
View More Monday’s Brick: Dermott Hayes Speed Brick #5
Boost your running fitness with this Friday Fartlek Run session featuring 4×5-minute tempo intervals. Discover how to pace your tempo efforts, structure your warm-up and cool-down, and build strength for half-marathons, marathons, and beyond. Perfect for recreational runners and triathletes.
View More Friday Fartlek Run: 4x 5min Tempo Runs
Build your VO₂ Max with Matt Bottrill’s Descending Intervals. This 89-minute cycling workout delivers 30 minutes at Level V, progressing from four-minute efforts through three- and two-minute repetitions before a final one-minute effort. Control the early intervals, recover properly and maintain quality as fatigue builds throughout this demanding smart-trainer session.
View More Wednesday Windtrainer Workout: Matt Bottrill’s Descending Intervals
Well to be honest I was hoping this blog would be slightly different!
View More Mike’s Middle Distance Magic: Green for June!
From my previous posts my biking is going great! Really seeing improvements and feeling good, unfortunately running has gone quite so well!
View More Mike’s Middle Distance Magic: The Long Run Is Important!