Long Run – Coach Ray – Qwik Kiwi Coaching

Clatters Chatter: Do You Enjoy Sport?

Hey guys welcome back to another article about my training. Today I will be talking about enjoyment of sport in general and why we should…

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Clatters Chatter: A Fun And Hard Training Session

For today’s post, I will be talking about one of my favorite training sessions. I would like to discuss why I love this type of…

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Fartlek Run

How to Include Threshold Work Into Your Long Run

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…

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Fartlek Run

How To Get Faster By Incorporating Speed Into Your Long Run

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…

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Progressive Run

Get More Speed By Including It In Your Long Run

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…

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Fartlek Workout

Get More Speed Through Including It In Your Long Run

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…

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Fartlek Session

Getting More Out Of Your Long Run

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…

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Fartlek Workout

Advance Your Progressive Long Run

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…

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Coach Ray’s Suffering – 4.7kg’s Lost in 4 Weeks

Well this week was a mixed bag, not overly bad, but poorly planned. My training was ad-hoc and so was my nutrition. Consequently my results…

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Fartlek Run

Progressing Your Long Run

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…

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FTP Boost

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Swim Fitness Builder

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Triathlon Training

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

10k Run Training

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Cycling TP

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Fartlek Run

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Fartlek Run

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Swim Sessions

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.