This is a very hard threshold workout that will develop your ability to sustain a fast pace. This training session is perfect for all runners, as well as triathletes.
Continue reading “Friday Fartlek Run: Threshold Alternating 400’s”
The Woodbourne Half Marathon is a long standing event in Marlborough that has takes the runner through a journey through vineyards, along sealed and gravel roads. With a small incline in the middle and a fast path home some qwik times can be achieved.
Designed for Beginner runners who are looking to complete their first half marathon event, the primary goal of this training plan is to prepare you to COMPLETE YOUR event.
Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full marathon distance finishes and my success coaching hundreds of people to achieve their running goals.
Starting 16 weeks before the Woodbourne Half Marathon, this plan progresses through phases to build up your fitness. Each week contains three runs. You will build up to 2 hrs running in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Prior to using this plan, you should be able to run non-stop for 60 minutes.
Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.
Purchase the programme today for only $133* through Training Peaks and have it loaded directly into your Training Peaks account. Don’t have a Training Peaks account? Sign up for the free Basic Account today (and get upgraded to premium for your first 7 days).
*Training Peaks works in US currency and this price equates to ~NZ$11.36 per week on the current exchange rate.
This is a great threshold workout that will get you firing on all cyclinders. This is great for all cyclists including mountain bikers and triathletes.
Continue reading “Wednesday Windtrainer Workout: Rick Wells’ 4x 10km Threshold Set”
Challenge Wanaka 2018
“Well another one under my belt. My 7th Ironman distance race since 1991… kind of like to space them apart lol!! Continue reading “How Robert Raced Challenge Wanaka at 50 Like a 32 Year Old”
The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have more time available. But are you sick of doing the same long boring steady run?
This workout is really great for 5 and 10km runners as well as sprint and Olympic distance triathletes. Half marathon runners with performance goals will also benefit from including this workout in their programme. More importantly it builds on from 1:30hr Progressive Run B that I wrote about last week. I typically get my athletes to do that workout twice before advancing them to this one. If you haven’t done it yet, go back and check it out. Continue reading “Get Faster By Inserting Speedwork Into YOUR Long Run”
An easy meal that can be prepared ahead of time and then qwikly made just prior to dinner.
Continue reading “Chef Ray – Chicken Skewers with Stir-fried Greens”
Swimming 50m reps with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Continue reading “Saturday Swim Session: 50m Sprints for Speed”
This is a hard VO2 Max workout that develops your ability to sustain your top end intensity and enhance your ability to develop power (especially on hills). Hill Reps are an important training session for all runners, as well as triathletes.
Continue reading “Friday Fartlek Run – 6x 4min Hill Reps”
The Wellington Urban Ultra 2k (WUU2K) is a trail running event around the hills of the capital. The 2k refers to the altitude gain over the 43km version…..notch that up a bit closer to 3k for the 62km edition!!!
Designed for Experienced Trail Runners who are looking to participate in the WUU2K, the primary goal of this training plan is to prepare you to finish the WUU2K COMFORTABLY.
Continue reading “Thursday Training Plan – WUU2K 62km ULTRAMARATHON Training Plan (Advanced 12 week Plan – Start 23 Apr 18)”
This is a great VO2 Max workout that will boost your top end speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
Continue reading “Wednesday Windtrainer Workout: 15x 90sec VO2 Max Intervals”