Week 3: McFadden McMeeken Phillips Lawyers Nelson Women's Triathlon Training Programme - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Nelson Women's Triathlon
Beginner Training Triathlon Training

Week 3: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for you follow along with. This programme started Monday 23 January 2017. The first week of the programme can be found here, with the second week here.

If you use Facebook, join my Nelson Women’s Triathlon group. This is a great place to ask questions and meet up with other people training for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon.

Key Point for the Week

When you train, you break your body down. When you recover from that training your body repairs itself stronger and better than before. You need to make sure you get enough sleep to ensure that this can happen.  Eight hours is the goal.  Yes, I can hear all the mothers reading this laughing, but I still want you to aim for it.

Next weeks training

This week we are building on the fitness you started last week and continuing to be consistent with the regularity of the training.

Monday –  6 February

Run/Walk (a total of 30min) – 5min Walking Warm Up; 6x 1min Run (or Jog), 30sec Walk; 8x 30sec Run (or Jog), 1min Walk; 4min Walking Cool Down


Swim – four lengths, taking as much rest as you need to between lengths.


Bike (40min) steady


Run/Walk (30min) – Same as Monday


Stretching Day (30min)


Swim – five lengths, taking as much rest as you need to between lengths


Bike (40min) steady

If you would like further advice feel free to contact Coach Ray.

Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in New Zealand.

Coach Ray specialises in assisting beginner and recreational athletes to achieve their sporting goals. He can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to his monthly informative newsletter.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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