RPG

RPG Endurance Sports Coaching. From highly personalised 1:1 coaching to pre-written training plans with RPG membership support.

We've got the option that's right for you to assist you in achieving your goal in your next endurance event. Triathlon and Endurance Sports Coaching from Tim Reed and Clint Rowlings

04/09/2026

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

Sub 3.30 marathon ✅✅ arrived at the Sydney Marathon start line with one very clear target: break 3:30.He crossed the lin...
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.

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

🏃‍♂️ SYDNEY MARATHON COMPLETED! 🏅Not every race build goes perfectly — and sometimes getting to the start line ready to ...
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.

Ahead of a big weekend of racing, some pre race thoughts we share with our RPG crew ...Athletes rarely execute the perfe...
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.

What do faster runners typically have in common with their training? Coach explains ...As a coach I get plenty of compl...
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 ☕⚡💪

21/08/2026

7 weeks out from

The RPGers are getting the work done.

21/08/2026

Reach out to [email protected] if you’re tired of being uncomfortable on your bike and want to find out fit options. We have a number options including recommendations for other fitters we know and trust do a great job if you’re not on the Northern rivers and an online fit is not practical for your bike mechanic skills.

🏃‍♀️ 22-MINUTE HALF MARATHON PB! 🎉🔥A huge congratulations to , who flew around the Shepparton Half Marathon in 1:46:07 —...
19/08/2026

🏃‍♀️ 22-MINUTE HALF MARATHON PB! 🎉🔥

A huge congratulations to , who flew around the Shepparton Half Marathon in 1:46:07 — taking an incredible 22 minutes off her PB in only her second half marathon!

With Sunny Coast 70.3 and Busselton Ironman on the horizon, Coach 's instructions were simple:

“Have fun, but don’t hold back!”

Mission accomplished. 🤩

But there’s an even bigger purpose behind her Ironman journey.

Having experienced childhood cancer herself, Bronte is training for Ironman WA while raising money for , supporting children with cancer and their families. Link below if you would like to support Bronte and this very worthwhile cause:

https://fundraise.challenge.org.au/fundraisers/brontealexander

A brilliant reminder to enjoy life, move your body, chase big goals and make the most of every opportunity.

22-minute PB ✔️
70.3 next ⏳
Ironman loading… 🔥
And lots more smiles along the way! 💙

If you are chasing a goal big or small, our 1:1 coaching team would love to hear from you. Contact us at [email protected] if you’d like to find out more.

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