Coach Ray

Training for Excellence, with Excellent Training

Month: October 2017

Qwik-View: Invictus Athlete Brenda McPeak (Canada)

The Invictus Games are a paralympic type sporting event that Prince Harry established for wounded, ill or injured service personnel and veterans. Although there are medals available, the emphasis is on the rehabilitation journey that the athletes go through to…

Saturday Swim Session – 25’s For Top End Speed

To develop your top end speed in this session short fast reps are used with a good amount of rest. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run – Half Marathon Tempo Progression E

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as your tolerance to (slightly) higher intensity. These sessions are perfect for those training for a…

Qwik-View: Invictus Athlete Melissa Roberts (Australia)

The Invictus Games are a paralympic type sporting event that Prince Harry established for wounded, ill or injured service personnel and veterans. Although there are medals available the emphasis is on the rehabilitation journey that the athletes go through to…

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 more time available. But are you sick of doing the same long boring steady run?…

Saturday Swim Session – Build 300’s To Get You Race Ready

Swimming 300m reps is a unique distance and it is great to develop your open water race speed. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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