Raw Endurance Co.

🚴‍♂️ Threshold Project Cycling Workouts 🚴‍♀️

Build your power. Improve your efficiency. Ride with more confidence.

The Threshold Project is a collection of 10 structured cycling workouts designed to help you develop the ability to sustain stronger efforts and improve your cycling performance.

Inside you’ll find:
✓ 10 progressive threshold-focused rides
✓ Structured intervals with FTP-based intensity targets
✓ RPE guidance for riders without power data
✓ Sessions suitable for indoor trainers or outdoor riding
✓ Time-efficient rides that fit around a busy training week

Perfect for cyclists and triathletes who want to train with purpose and take their riding to the next level.

💻 Instant Digital Download
Your PDF will be emailed to you immediately after purchase — no waiting, no shipping.

🚴 10 Cycling Workouts — Only $20

Find it here: https://rawenduranceco.com/products/threshold-project-cycling-workouts?variant=45842519326764

🔥 Endurance Titan: Build Your Aerobic Engine 🔥

Ready to make those long efforts feel easier?

This package includes 10x endurance sessions designed to build fatigue resistance, improve pacing, and strengthen your aerobic foundation.

From smooth tempo runs and threshold blocks to sustained efforts and controlled progressions — these workouts help you lock into your rhythm and become a stronger, more resilient runner.

The treadmill isn’t just a backup option. It’s a powerful tool for precise training, removing outside distractions and allowing you to focus on consistent, quality work.

🏃‍♂️ Build the engine.
⚡ Find your rhythm.
🔥 Make every step count.

Find it here - https://rawenduranceco.com/products/endurance-titan-treadmill-workouts?variant=45829567447084

SPEED CRAFT TREADMILL WORKOUTS 🏃‍♀️⚡

I have put together some of my favourite treadmill speed workouts for you to try!

Sharpen your turnover, build your VO2 max, and level up your race day performance. The PDF digital download features 10 structured, treadmill workouts designed with "race-effort" targets to help you improve efficiency and hold a faster pace on the belt.

At only $20, that works out to be only $2 per workout, sent directly to your email upon purchase! 📥

Check it out here: https://89oy77jw1v8r19kj-73365061676.shopifypreview.com/products/speed-craft?variant=45829563318316

Have you been stuck chasing the same 10km time for a while? 🏃✨

I’ve spent time building an 8-week program for advanced runners who are ready to level up. It’s designed to sharpen your top-end speed and push your threshold, while having fun at the same time!🔥

⚡️ Speed, threshold, and structure that actually works.

I want to see you hit those goals, so use code STARTLINE50 for 50% OFF your first program! 🎁

🔗 Grab the program here: https://rawenduranceco.com/products/advanced-runner-8-week-program-to-10km?variant=45781423456300

Let’s make this training block count. 🏁

Analysis Paralysis in Sport: Stop The Overthinking!

Does your brain ever try to talk you out of a workout before you’ve even laced up your shoes? 👟🧠

You aren’t looking for an "out"—you care so much about your training that you're trying to find the perfect way to execute. But that desire for perfection creates so much mental noise that you end up frozen in "Analysis Paralysis."

We’ve all been there: holding ourselves to such a high standard that we accidentally make the simple act of training feel like an impossible puzzle.

Why we overthink:
🎯 Chasing the perfect outcome: Obsessing over "perfect" Strava data.
😨 Fear of failure and anticipated pain: Worrying about missing target paces.
🌩️ Reactivity to stressors: Letting minor hiccups ruin the plan.
🔋 Brain chemistry and life stress: Letting fatigue reduce your cognitive bandwidth.
🎛️ Clinging to control: Trying to predict every single outcome.

How to manage it:
✨ Detach from the outcome: Focus on doing your best, not being perfect.
🗓️ Lean on your routine: Rely on your habits to eliminate second-guessing.
🗣️ Arm yourself with mental strategies: Use mantras to stay present.
👣 Stay in the present: Break the workout down into small, manageable steps.
🛑 Stop caring so much: Remember, sport should be fun—not a source of anxiety.

Stop letting your mind defeat you before your legs even get the chance to try.

🔗 Click the here to read the full blog -https://rawenduranceco.com/blogs/mindset-mastery/analysis-paralysis-in-sport-stop-the-overthinking

Overcoming a bad race or DNF 🏁

We’ve all had those days where the race didn’t go to plan, or maybe we didn't even make it to the finish line. It’s tough—especially when you’ve poured so much time, energy, and heart into your preparation.

But a "bad" result isn't the end of your story. It’s actually a goldmine of data that can make you a wiser, more resilient athlete.

When things don’t go your way, it’s time to put on your "professor cap" and get objective. I’ve broken down a simple guide in my latest blog to help you debrief, learn, and get back to doing what you love:

🧠 The Post-Race Analysis: How to objectively look at what was in your control (like pacing and fuelling) versus what wasn't (like weather or conditions).
🤝 Celebrating the Courage to Show Up: Remember, just getting to the start line is a massive achievement that most people never attempt.
📉 Reframing Expectations: Why letting go of rigid, perfect-score mindsets helps you stay loose and perform better.
🚀 Trusting the Process: One race does not define your potential. It’s all about "the highs, the lows, and the learnings".

Give yourself a moment to feel the disappointment, then be brave, put your next event on the calendar, and keep building. Sport is a long-term passion project, not just a single result.

Want to dive into the full debrief guide? Head over to the link below to read the whole post.

🔗 https://rawenduranceco.com/blogs/mindset-mastery/overcoming-a-bad-race-or-dnf-in-endurance-sport

You don't wanna miss this!

The Intermediate Trail Runner 12 Week Program to 50km drops today!

Keep an eye out here - https://rawenduranceco.com/collections/all

https://rawenduranceco.com/products/intermediate-runner-16-week-program-to-marathon?variant=45752648499244

Ready to crush your first (or next) marathon without becoming a slave to your watch data? 🏃‍♀️✨

If you have been considering doing a marathon but don't know where to start, this is for you! I’m excited to share my 16-week program: Marathon Method: The Strategic Path to 42.2K.

This isn't just another generic template. It’s built on the philosophy of "Raw Endurance"—learning to trust your internal pacing and how your body actually feels, rather than just staring at your wrist.

Here’s the vibe:
🔹 Feel-Based Training: Master a 5-tier intensity framework so you can find your rhythm naturally.
🔹 Smart Structure: 4 x 4-week blocks (3 building weeks + 1 recovery week) to keep you fresh.
🔹 Holistic Approach: Includes the cross-training and conditioning you need to stay injury-free.
🔹 Stay Loose: Learn the mental cues to keep your form smooth when the effort gets real.

Designed by someone who’s spent 20 years in the elite endurance world, this plan is all about cutting through the noise and making high-level training manageable for real life. No guesswork, just results.

Let’s get you race-day ready while actually enjoying the process. Who’s in? 🏁

Raw Endurance Co. Expert endurance coaching and training programs for runners and triathletes. Shop Raw Endurance Co. for affordable coaching plans, digital training resources, and running shoe reviews. Access expert marathon training tips, nutrition advice, and mental strategies for racing.

CALLING ALL TRAIL RUNNERS! 🌲

If you’ve been eyeing off a 15–30km trail race and are looking for a plan that’s as much about the adventure as it is the finish line, this one's for you.

I’ve put together an 8-week Intermediate Trail Runner program to help you find your flow on the trails.

How we’ll get there:

🏔️ Run by feel: We’re swapping watch-obsession for my 5-tier effort scale so you can tune into your rhythm and just enjoy being out there.
🏔️ Fun & dynamic sessions: We’ll mix in hill reps and technical drills that build your climbing power without it feeling like a chore.
🏔️ Listen to your body: With built-in "reset" weeks, we’ll make sure you stay fresh and keep that spark alive.
🏔️ Total body love: I’ve included simple strength work to keep you sturdy and nimble on those uneven paths.

Having been in endurance sport for 20 years, I know the best training is the kind that fits into your real, busy life. No rigid formulas—just a simple, friendly roadmap to get you to the start line feeling confident and excited.

If you’re ready to trade the road for some fresh air and dirt, you can find the full program here: https://rawenduranceco.com/products/intermediate-trail-runner-8-week-program-to-short-course?variant=45798300942380my
See you out there!