Thursday Training Plan: Park Run Training Plan (BEGINNER/INTERMEDIATE 16 week Plan - Start Anytime) - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Training Plan
Training Plan

Thursday Training Plan: Park Run Training Plan (BEGINNER/INTERMEDIATE 16 week Plan – Start Anytime)

Park Runs are free, weekly, 5km timed runs around the world. They are open to everyone, and are safe and easy to take part in. These events take place in pleasant parkland surroundings and they encourage people of every ability to take part.

Designed for Beginner & Intermediate runners who are looking to improve their 5km time at their local Park Run event.  The primary goal of this training plan is to make you FASTER.

This programme is made up of four run sessions each week.

Training PlanPrior to using this plan, you should be able to run for 45 minutes continuously. Each week you will be challenged to run a little further and/or faster within the sessions.

I’m one of the very few people to stand behind their Training Plans on Training Peaks. I offer a Money Back Guarantee with all my training plans. If you are not happy with the programme for whatever reason, touch base with me and I’ll make it right. If I can’t make it right (like you think my nose is crooked or my eyes funny) I’ll give you your money back.

Purchase the programme today for only $133* through Training Peaks and have it loaded directly into your Training Peaks account. Don’t have a Training Peaks account? Sign up for the free Basic Account today (and get upgraded to premium for your first 7 days).

*Training Peaks works in US currency and this price equates to ~NZ$11.28 per week on the current exchange rate.


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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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