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Haaije Pijl Running Coaching, Greenbank (2026)

19/09/2026

Where did you run today?

12/09/2026

Bridge to Brisbane 10km: How to Run the Course, and Enjoy Every Minute!

Tomorrow approximately 45000 runners will take on the Bridge to Brisbane 10km, and whether you're chasing a course PB or simply out there to have a great morning, there is one thing to remember:

This isn't a flat 10km, so don't try to run it like one!

The course has two important challenges: the climb up the Gateway Bridge in the first kilometre, and another tough hill around 8km after coming through the tunnel.

How you deal with those two sections can make a big difference to how you feel over the final kilometres.

🏆 If you're chasing a PB...

The biggest mistake you can make is attacking the first kilometre too hard.
You've got a big downhill/flat section ahead of you after the bridge, so there is plenty of time to make up any seconds you "lose" on the climb.

KM 0–1: The Gateway Bridge
Forget your normal 10km pace.
Run the first kilometre by effort rather than pace.

The adrenaline of race morning, the crowd and the excitement will make it very tempting to push the hill. Don't.

Think:

"Controlled effort. I'm investing in the next 9km."

Let your pace slow naturally as the gradient increases. Keep your cadence reasonably quick, shorten your stride slightly and don't try to force the pace.
If you reach the top feeling like you've barely started the race, you've run the hill correctly.

KM 1–8: Settle into your race
Once you're off the bridge, you've got a long relatively flat section.
This is where you start racing.

Get yourself into your realistic 10km rhythm and concentrate on running efficiently.

Don't spend the next 7km trying to "get back" every second you lost on the bridge. That is a great way to arrive at 7km already fatigued.

Instead, gradually build your rhythm and let the kilometres come to you.

If you're chasing a specific time, run the middle section by effort and rhythm rather than obsessing over every kilometre split.

KM 8: The second test
This is where the race really starts to get interesting.
You've already run 8km, you're beginning to fatigue, and then you hit another challenging hill.

Again, don't panic when your pace slows.

Run the hill by effort.

Keep your form together, shorten your stride if necessary and concentrate on getting to the top without blowing yourself up.

The race doesn't finish at the top of the hill.

Once you crest it, gradually increase your effort and let your pace come back.

KM 9–10: Now race!

This is where you can finally stop worrying about conserving energy.
You've climbed both major obstacles.

You've got roughly 2km to the finish at the RNA Showgrounds.

Empty the tank progressively.

Don't necessarily sprint with 2km to go, but start increasing the effort.

At 1km to go, commit.

At 500m, race.

And when you can see the finish line...

Give it everything you've got!

😄 If you're running it for fun...
Your race plan is much simpler:
Don't race the bridge. Enjoy it!

Take in the atmosphere, the crowds, the views and the fact that you're running over one of Brisbane's iconic bridges with thousands of other people.

Run the first kilometre comfortably.

Settle into a pace that feels enjoyable through the middle section.

Chat with your friends if that's what you're there for.

Then when you hit the hill at 8km, just accept that your pace will slow.

Walk if you need to. Run if you can. Laugh at the suffering. 😂

And once you're through the final kilometres, soak up the atmosphere as you head towards the finish at the RNA Showgrounds.

You don't need a PB to have a successful Bridge to Brisbane.

For some runners, success tomorrow will be a new 10km best.

For others, it will be finishing their first 10km.

For others, it will be running with a friend, raising money for a good cause, or simply enjoying a great morning out.

They're all wins.

One final piece of advice...

Don't let your watch dictate the entire experience.
The Bridge to Brisbane is an event, not just a time trial.

If you're chasing a PB, race smart and respect the hills.

If you're running for fun, enjoy the atmosphere and embrace the experience.

And whichever group you're in...

Have a fantastic run tomorrow! 🏃‍♂️🏃‍♀️

Enjoy the bridge.
Enjoy the crowds.
Enjoy the atmosphere.
And most importantly...

Enjoy the run! ❤️

Haaije

10/09/2026

🏃‍♂️ WHY YOUR 5K CAN SUDDENLY GET FASTER AFTER MONTHS OF “EASY” RUNNING

One of the most frustrating things about running is doing everything right for weeks or even months… but your race times don’t seem to improve.

Then suddenly — BOOM! — you run a PB.
So what happened?

The fitness was probably building underneath the surface.
Lots of easy running develops your aerobic engine. It improves your ability to use oxygen, recover between sessions and handle more training without constantly beating yourself up.
Then you add consistent threshold training.

This teaches your body to run faster while still predominantly using its aerobic system. Your ability to sustain a strong pace improves.

And finally, you add some VO₂ max and race-specific work to sharpen the top end.

The important part?
You don't need to smash yourself every day to get faster.
In fact, constantly racing your training runs can prevent you from getting the adaptations you actually need.

The formula is much simpler:
✅ Easy running builds the engine
✅ Threshold makes the engine more efficient
✅ VO₂ max develops the top end
✅ Recovery allows the adaptations to happen
✅ Consistency brings it all together
And that's why a runner can sometimes feel like they're making no progress for weeks…

…and then suddenly run a massive PB.
The fitness was there. You just hadn't learned how to unlock it yet.

Keep training smart. Keep training consistently. And trust the process.

🏃‍♂️ Faster doesn't always come from running harder. Sometimes it comes from learning how to train better.

Haaije

09/09/2026

🏃‍♂️ Ready to Break Through Your Running Plateau? 🏃‍♀️

Have you been stuck running the same times at Parkrun, the 10km, half marathon or marathon? Or maybe you're brand new to running and your goal is simply to complete your first 5km?

Whatever your starting point, I'd love to help you get there. I’ve just opened up 3 new coaching spots

As your running coach, you'll receive:
✅ A personalised training plan updated every week based on your progress.
✅ Step-by-step guidance from Couch to 5km right through to marathon training.
✅ Race pacing and race-day strategies.
✅ Nutrition and fuelling advice for training and racing.
✅ Ongoing feedback, accountability and motivation.
✅ Injury prevention advice and smart training progression.
✅ Support from an experienced coach who genuinely wants to see you succeed.

My coaching is designed to take the guesswork out of your training so you can train with confidence, stay consistent and achieve results you didn't think were possible.

Whether your goal is a new Parkrun PB, a faster 10km, a half marathon personal best, crossing the marathon finish line, or simply becoming a healthier, stronger runner, I'll help you every step of the way.

📩 Send me a DM or give me a call on 0409 050 006 for a no-obligation chat.

We'll talk about your goals and see if
we're the right fit for each other.

Your next PB could be closer than you think. Let's make it happen! 💪🏅

Haaije

09/09/2026

WHY YOUR EASY RUNS MIGHT BE TOO FAST 🏃‍♂️

One of the biggest mistakes I see runners make is running their easy days too fast.
You finish work, lace up the shoes and think, “I feel good today, I’ll push the pace a little.”

The problem?

Easy running is supposed to help you recover while building your aerobic engine. If you turn every easy run into a moderate-effort run, you can arrive at your important sessions already carrying fatigue.

And then your threshold session isn't as good.

Your intervals aren't as good.

And eventually, your progress stalls.

Your easy pace should feel comfortable, controlled and conversational. Some days that might be 4:50/km. Other days it might be 5:30/km, especially if it's hot, hilly or you're tired.

Don't be afraid to run slower.

Remember:
Easy days make your hard days better.
Hard days make you faster.

You don't need to prove your fitness on every run. Save that for race day. 👊

Haaije

02/09/2026

🏃‍♂️ 5 RECOVERY MISTAKES TO AVOID AFTER A HALF OR FULL MARATHON

You’ve trained for months. You’ve pushed your body to its limit. You cross the finish line…

And then the recovery starts.
One of the biggest mistakes runners make is thinking that because the race is over, they should get straight back into normal training.

Here are 5 things NOT to do after your marathon:

❌ 1. Don’t race your recovery
Feeling good after 2–3 days doesn’t mean your body is fully recovered. Muscle damage and fatigue can last considerably longer than the soreness you feel.

❌ 2. Don’t try to “make up” missed kilometres
A few easy days won't cost you your fitness. Trying to cram those kilometres back in can cost you much more.

❌ 3. Don’t ignore nutrition
Your glycogen stores are depleted and your muscles need protein to repair. Keep eating properly, especially carbohydrates and quality protein.

❌ 4. Don’t underestimate sleep
Sleep is one of your best recovery tools. Prioritise it in the days following the race.

❌ 5. Don’t rush back to intensity
Easy running should come before intervals, threshold sessions and hard racing. Let your body earn the right to train hard again.

🏃‍♀️ So what SHOULD you do?
Move gently. Eat well. Hydrate. Sleep. And be patient.

A half marathon and especially a full marathon are significant stressors on the body. You don't gain fitness by training hard while you're still recovering, you gain fitness by allowing your body to absorb the training and adapt.

Remember:
The race is the reward for your training.
Recovery is what prepares you for your next breakthrough. 💪

Haaije

30/08/2026

🏃‍♂️ MONDAY MORNING TIP: DON’T CHASE THE PACE!

Monday is not the day to prove how fit you are.
After a weekend long run or race, your body may still be carrying fatigue. Keep your recovery run easy, relaxed and controlled, even if that means running slower than usual.

👉 Focus on:
✅ Easy breathing
✅ Relaxed legs
✅ Good running form
✅ Finishing feeling better than when you started

Remember: Easy days make the hard days better.
Don’t worry about what your watch says.

Run by feel, recover well, and save your speed for when it matters. 💪🏃‍♂️
Run smart. Train consistently. Get faster.

29/08/2026

Greenbank parkrun for me, where did you run this morning?

28/08/2026

🏃‍♂️ INTERVALS: THE SECRET SAUCE FOR RUNNING FASTER?

If you want to become a faster runner, intervals should have a place in your training, but more is NOT better!

Intervals, particularly VO₂ max intervals, are designed to push your aerobic system close to its maximum. They improve your ability to use oxygen, increase running speed and help you become more comfortable running fast.

🔥 How often?
For most runners, once a week is plenty.
If you're training hard, racing regularly or carrying a high weekly mileage, one quality VO₂ session can provide all the stimulus you need.

✅ DO:
• Warm up properly, 2–4 km + drills/strides
• Run the reps fast but controlled
• Keep the pace consistent from the first rep to the last
• Take enough recovery to maintain quality
• Finish feeling like you could have done one more rep

❌ DON'T:
• Sprint the first repetition
• Turn every interval session into a race
• Add extra reps because you feel good
• Do intervals when you're carrying significant fatigue
• Forget that recovery is part of the
workout

The goal isn't to survive the session.
The goal is to create the right training stimulus so your body adapts. 💪

🥇 MY TOP 3 VO₂ MAX INTERVAL SESSIONS

1️⃣ 6 × 800m
Fast, controlled effort
90 sec easy recovery
2️⃣ 5 × 1,000m
Strong VO₂ effort
2 min easy recovery
3️⃣ 10 × 400m
Quick and controlled
60–75 sec recovery
💡 Remember: VO₂ intervals should complement your training, not dominate it. Your easy running, threshold work, long runs and recovery are equally important.

And one final coaching tip…
Don't chase pace at all costs. Chase quality.

If the last rep looks like a sprint for survival, you probably went too fast on the first one!

🏃‍♀️🏃‍♂️ Train smart. Run strong. Get faster.

Haaije
M 0409 050 006

26/08/2026

🏃‍♂️ The 5-Minute Rule for Runners

We all have those days.
You planned to run, but motivation is nowhere to be found. You’re tired, the weather isn’t great, and suddenly skipping the run sounds like a brilliant idea. 😂

Try this instead: just commit to 5 minutes.

Put your shoes on, get outside and start running at an easy, comfortable pace. Don’t worry about how far you’ll go or what pace you’re running.

After 5 minutes, you get to decide:
👉 Feeling better? Keep going.
👉 Still feeling terrible? Turn around and go home.

Why does it work?
Getting started is often the hardest part. Once you’re moving, your body warms up, your heart rate gradually rises and your brain shifts from “I don’t want to run” to “Okay, I’m actually running.”
And sometimes you discover that what felt like a lack of motivation was simply resistance to getting started.

But there’s an important catch: the 5-minute rule isn’t about forcing yourself through genuine fatigue, illness or pain. If your body is telling you that you need recovery, listen to it.

The goal is simply to remove the pressure of completing the entire workout before you’ve even started.

Don’t decide whether you can run 10km. Decide whether you can run for 5 minutes.

Most of the time, that first 5 minutes is all you need. 🏃‍♀️💨

HAAIJE

Haaije Pijl Running Coaching

19/09/2026

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