RPG

17/09/2026

A stand out performance from winning the 40-44 AG at Sunny Coast. 🥇

Steph has been racing short course under Coach but stepped up with a healthy amount of trepidation and went on to completely surpass her expectations across the board.

“Very happy with the race. I was not expecting a podium. I didn't even realise I came first until 10min after when my sister casually dropped it into the conversation.

Liz is great to work with; I can't sing her praises enough. I signed up for a sprint tri 18montths ago and never thought we'd be doing a 70.3. The learning curve has been huge but I've thoroughly enjoyed it all.

Next race is Hamilton Island sprint tri and 2km ocean swim. My favourite event of the year. Any excuse for 6 days on the island 🍹.”

Congratulations to Steph and Coach Liz!

If you’d like to be part of the RPG team, drop us an email at [email protected], we’d love to hear from you.

14/09/2026

09/09/2026

Sunny Coast 70.3 tips and tricks

https://www.rpgcoaching.com/education/im-703-sunshine-coast-tricks-and-tips

04/09/2026

When all the best training plans go to 💩 play defence over forfeiting the day.

01/09/2026

Sub 3.30 marathon ✅✅

arrived at the Sydney Marathon start line with one very clear target: break 3:30.
He crossed the line in 3:29. ⏱️🙌

But this one wasn’t about squeezing in as much training as possible. Working with Coach , the build was deliberately patient and disciplined — balancing effort with recovery, developing run fitness and strength, and always keeping the bigger Ironman picture in mind.

“My training in the lead up proved to be a perfect dose of effort and recovery to hit my 3:30 goal. Joe’s focus has been to build my run fitness and strength alongside my longer term IM goals. His approach has been a patient and disciplined one with a focus on injury prevention which got me to the start line with no niggles or injuries.”

Then came the small matter of actually running 42.2km around Sydney… 😅

Having had two previous attempts where things hadn’t gone to plan, this time the strategy was different. Following Joe’s plan to the letter, the opening half was deliberately controlled, protecting the quads through Sydney’s hills before settling into a strong, consistent second half.

And at 35km, that patience started paying dividends.

The long drag through Centennial Park had been the breaking point in previous attempts. This time? The legs were still there. 💪

Past the stadium. Down Oxford Street. Around Mrs Macquarie’s Chair. One final pinch past the Art Gallery…

Then it was time to empty the tank.

🏃💨 Full send to the Opera House.

The result?

3:29 — with 30 seconds to spare! 🎯

There’s something particularly satisfying about returning to a course that has beaten you before and finally putting the pieces together.

Next up for Greg and Joe ...

🏊‍♂️🚴‍♂️🏃‍♂️ IRONMAN Port Macquarie
🇳🇿 IRONMAN New Zealand

If you have a goal you are working towards big or small, contact as [email protected]. We’d love to help support you with a truly guided 1:1 coaching approach.

01/09/2026

The legs might be questioning a few life choices right now… but what a race and great experience reflected in the post-race smile! 😃

Heading into the Sydney Marathon, wasn’t quite sure what to expect.

Fast forward to the finish line and there’s plenty to be pleased about.

An incredible course, amazing Sydney surroundings and brilliant support made for a memorable day — but the race ex*****on was just as impressive with a 3.16.10 finish! 👏

Following Coach 's advice, the plan was simple: be patient early, then get to work. The first half was deliberately controlled, keeping something in reserve before gradually pushing the pace through the second half. A smart, disciplined approach that helped produce a race he could genuinely enjoy and be proud of. 💪

After a short recovery, it’ll be time to bring the swim and bike training back into the mix preparing for Port Mac 70.3 — something James is particularly excited about.
Mostly because it means no more pure running blocks.

And perhaps more importantly…
NO. MORE. REALLY. LONG. RUNS. 😂🙌

Congratulations to James and Coach Appo. We love your work!

31/08/2026

🏃‍♂️ SYDNEY MARATHON COMPLETED! 🏅

Not every race build goes perfectly — and sometimes getting to the start line ready to race is an achievement in itself.

As a member of the RAAF, RPG'er was sent away on exercise missing 3 weeks of training during the final 4 weeks leading into the race. Definitely not the ideal marathon taper!

One thing Milly certainly was prepared for was Sydney’s elevation. ⛰️

“Personally, I think I was well prepared for the elevation in Sydney and found it actually kind of underwhelming! Coach always made a point to include hills in my runs and the area I live is quite hilly so I think that helped significantly.

Trev was so supportive leading up to the race, he knew that I would miss a large portion of what would've been my strongest marathon build and he was always offering a lot of words of support! I wouldn't have been so confident to complete the marathon without him! At no point before or during the race did I think I couldn't do it.”

That confidence on race day is something we're incredibly pleased to see! 💪👏🏼
Congratulations to Milly and Coach Trevor on a 4.02 finish!

There’s not much time to put the feet up…next up for Milly is...

🏊‍♂️🚴‍♂️🏃‍♂️ MELBOURNE 70.3!
Sydney ✅
Melbourne 70.3 🔜

If you’re interested in truly individualised 1:1 coaching, drop us an email at [email protected]. We’d love to help you achieve your endurance sport goals.

27/08/2026

Ahead of a big weekend of racing, some pre race thoughts we share with our RPG crew ...

Athletes rarely execute the perfect race.

But, there is the perfect (or at least excellent) response to obstacles and challenges that will inevitably come your way.

Don't waste time hoping that nothing will go wrong. Rather, just have strategies in place for how you'll deal with everything that could go wrong.

You can’t control everything that happens on race day.

You can control your response.

Did you know, all our Training Peaks plans include valuable training explanations, advice and race day tips and tricks like the above? Search RPG Coaching on Training Peaks to find the plan to suit your next event and enjoy some genuinely guided training. Reach out to [email protected] if you're looking for 1:1 coaching, we'd love to help you achieve your endurance sport goals.

26/08/2026

What do faster runners typically have in common with their training? Coach explains ...

As a coach I get plenty of complaints from athletes that I’m giving them too much slow running so I thought I would give a little more substance behind my normal shorthand reasoning that I give ‘because it works’.

Just one of many studies worth having a read through..

Training sessions from the 16 weeks preceding 151,813 marathons completed by 119,452 runners were analysed:

- The fastest runners in this dataset featured large training volumes, achieved primarily by increasing training volume in Z1 (if using the 5 zone model)- Zone 1 and 2)

- The fastest runners within the dataset accumulated three times more volume than slower runners.

So.. how do you get 3 x more volume without breaking down? Don’t get injured and don’t run too fast too often!

22/08/2026

The lowdown on Caffeine and performance ☕⚡💪