Saturday Swim Session: Broken 800’s
Longer reps such as this workout of Broken 800’s are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – 8x 200m
This is a great session to further develop your speed. Speed work is an important training session for all runners, as well as triathletes to make you faster.
Wednesday Windtrainer Workout: David Heatley’s Rotations & Aerobic/Strength ‘Over-Thresholds’
Including this type of session into your programme will give your performance a qwik lift. This is great for all cyclists including mountain bikers and triathletes.
Saturday Swim Session: 1,000m Reps
Longer reps such as 1,000m reps are a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – Barker’s Hill, Hill Reps
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…
Another Great Birthday Surprise
I’ve just had an amazing weekend thanks to my partner putting together a weekend to remember. Since we first met nearly three years ago we have been planning adventures in the hills and to celebrate my birthday Rachel planned a surprise for…
Wednesday Windtrainer Workout: 4x 12 Minute Threshold Intervals
Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
Saturday Swim Session: Broken 400’s
This session is a great way to develop stamina and enhance your efficiency. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
Friday Fartlek Run – 6x 4min Hill Reps
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…
Wednesday Windtrainer Workout: 4x 10 minute Threshold Intervals
Threshold intervals are a great way to increase your tolerance to riding fast for an extended period of time. Use this workout to boost your speed and endurance. This is great for all cyclists including mountain bikers and triathletes.
4 weeks 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
4 weeks 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
1 week ago Day 1 of #letour and I get this as my table number. Check out my summary of the first stage by clicking the link in my bio here @coach_ray_nz #coachray #qwikkiwi
4 days ago The Greytown Park Run uses this trail for its 5km course. It is a lovely course with a few undulations. Last week it was wet and bitterly cold. Today it was around 12C. Due to a lack of consistency with my run training, I have lost some aerobic fitness. I started off reasonably well, but was unable to maintain my pace and resorted to a mixture of running with short walks over the last 1500m. I'm sure I'm not the only person who is unmotivated with grey winter days, the cold, the dark mornings and nights. With the shortest day
4 weeks ago Great run this morning #donboscomountainfartlek #fartlek four sets to fell the burn. #coachray #qwikkiwi
4 weeks ago #strugglestreet for this mornings run #qwikkiwi #coachray
3 weeks ago After a - 3C start to the day, it was reasonably warm running at Henley Lake this afternoon. The lake looked stunning. There was very little wind to ripple the water. Lots of dogs and their owners were also enjoying it. . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster #instaathlete #trailrunning
3 weeks 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
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.