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 I run for breakfast There was a great turnout for the first Flaxmere Park Run. I came in 63rd which is my age Don't ask me how I managed to coincide that! The atmosphere was festive and the 3 lap course was nice to run on. I will travel back & do it again. This was my first fast run for a number of weeks including the 3 weeks on holiday. Today is the first day of a new training plan - Faster 5km 12 Week Challenge. It is similar to the training my coach has previously scheduled, however the
5 days ago #strugglestreet for this mornings run #qwikkiwi #coachray
4 days ago Well today is the slowest of my 14 Greytown Park Runs. I nearly didn't make it to the start line. My bed was so cosy. However I'm glad I did make it. My glutes were sore after some walking lunges with a couple of 5kg plates I did yesterday. My bathroom scales showed I have an extra kg or two on top of an already extra kg or two. Because I left it so late to leave, I did not allow enough time for a warm up. It was 2C so a warm up would have helped. I know I
1 week ago In action at the inaugural Flaxmere Park Run yesterday. Not sure who took the photo. It was posted on the Flaxmere Park Run FB page. Thank you! My legs feel quite good at the moment. I have scheduled today as a rest day. Later I have a long drive home. I suspect my legs will seize up being in a seated position. So once home I'll do some mobility movements to unstiffen them. . . . #parkrun #backintoit #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner
1 week ago Great run this morning #donboscomountainfartlek #fartlek four sets to fell the burn. #coachray #qwikkiwi
1 week ago An active rest day today for me, so I got a variety of movements done along with some stretches. Everything is a work in progress. I find it good to video what I'm doing occasionally because often what I think I'm doing and what I am actually doing are not quite the same. My back is not flat when it's meant to be, my leg in the hip CARs has dropped, I'm restricted in the ITB stretch. As for stretching my quads by leaning back. I'm not leaning back far but it is further than I used be able to
23 hours ago This was my longest outdoor run I've done for a while. I felt a lot better both aerobically and physically than my short run last week. I was conscious of the need to slow down at times. As a result of my 5km run two Saturdays ago, my pace zones have gotten a little slower. Certain training sessions need to be slow in order to get fast When I got to Henley Lake the sun was very low creating good photo opportunities. . . . #wintertraining #wintersun #sundown #twilight #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit
6 days ago Today's run concludes Week 1 of the Faster 5km in 12 Weeks Training Plan I am following. I headed under the foot swing bridge to Henley Lake. My legs felt a bit heavy today, however I am happy with the pace. . . . #swingbridge #footbridge #bridge #5km #training #trainingsession #run #runner #running #runtraining #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #sneakyshadow
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.