Saturday Swim Session: Broken 400’s
Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.
Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m
This session is great at developing your ability to sustain a maximal effort.
Wednesday Wind Trainer Session: 5/4/3/2/1min Hills
This session will enhance your leg strength and climbing ability.
How to Measure Your Training
Technology is evolving at a great pace. Heart Rate (HR) monitors are getting more features and are linking in with other training tools that can pick up GPS signals, foot pods that count the number of foot strikes and a…
Saturday Swim Session: Drills & Technique
This session is focused on enhancing your technique and get that improved prior to doing more fitness orientated sessions later in the season.
Friday Fartlek Run: Ross Creek Intervals
This session I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34 minutes for 10km). I used to do this session running in one of my favourite locations…
Exercise Associated Muscle Cramp (EAMC)
There are a number of causes of cramp, but the most likely that we as runners, cyclist and swimmers are going to be dealing with is the phenomenon known as Exercise Associated Muscle Cramp (EAMC). There is often assumed to be…
Wednesday Wind Trainer Session: 4x 8min Threshold Intervals 2min RI
This session will enhance your ability to tolerate and clear lactic acid. This is a really great session to develop your race fitness and allows you to tolerate lactic acid. The short recovery, allows a drop in lactic acid, but not…
Saturday Swim Session: 200’s 100’s 50’s
This weeks Saturday Swim Sessions utilise the T-Time we determined a couple of weeks ago. Read more about T-Times here.
Friday Fartlek Run: Mona Fartlek
This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road or even off road.
2 weeks ago 29 braved the chilly at the Greytown Park Run this morning. A shower of rain came through in the last few minutes to catch the tail enders. Brrr. The streams were filled up the brim and there were quite a few puddles on the course so I'm presuming a lot of rain fell overnight. . . . #windchill #parkrun #parkrunnz #greytownparkrun #woodside #greytown #run #runner #running #athlete #triathlete #duathlete #oldandfit #qwikkiwi #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #mizuno #readysteadygo #hrdata
2 weeks ago I have never run in the local athletics club road series before, but I thought it would be good training today and it was held close to home so I ran to the start line. It was a mass start in order to determine which grade athletes will be in next time. . I ran pretty much at my current limit. I had a few others around me which motivated me to try and stay with them. On several occasions I tried to up my pace to get past someone. This is obvious in the pace chart. I wanted to
4 days ago Two weeks after doing the Palmerston North park run I returned to run in their 100th event. I love the stats that park runs generate. I improved by 24 seconds on my effort two weeks ago. If, no actually WHEN I shave off a further 28 seconds I will equal my best park run time I set in April this year, also at Palmerston North. Today 197 people crossed the finish line. I managed to pass the group behind me in the last kilometre. Park run events are a wonderful concept and run by volunteers. Thank you volunteers! Photo credit:
1 week ago Got all my ducks in a row this morning and actually got my long run done - endurance pace zone, complete with the stride outs near the end. After doing some of the trails around Henley Lake I headed into town where I took a photo of the new building which Big Save will utilise. It has been on the site where the Empire Hotel was located and where John & I had our wedding breakfast in 1975. . #longrun #run #runtraining #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #consistency #consistencyisthekey #henleylake #lake #womenover60
2 weeks ago The Palmerston North park run is on an out and back course, following the river. I can usually post a faster time on this paved surface compared to the Greytown Park Run trail surface. One more minute faster and I'll equal my park run PB which I set on this course back in April. . . #instarunner #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #consistency #consistencyisthekey #parkrun #parkrunnz #5kmrun
5 days ago Really great to catch up with my old neighbour who is in next years @nzinvictusteam for @invictusgames2020 #coachray #qwikkiwi
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.