March 2018 - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Month: March 2018

Saturday Swim Session: Bring On Your Swimming Speed with 50’s

50’s are great distance to swim to develop your speed. This session gets you to push the pace and then gives you plenty of rest to enable you to repeat your effort for the next rep. This workout is perfect for Ironman…

Friday Fartlek Run: 6x 1,200m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session  is perfect for all runners, as well as triathletes.

Thursday Training Plan: 3 Training Plans for 3 Different Half Marathons – Paihia, Auckland Women’s & Whangarei

Achieving a half marathon finish, especially your first one, is pretty special. There are plenty of half marathons coming up around the country. Here are three programmes for three events. Designed for Beginner Runners who are looking to participate in the respective half…

Barb’s 2nd Place at the Arrowsmith High Country Marathon

My journey to running Arrowsmith Marathon started around four months ago after running as part of a team in the November 2017 Molesworth Relay.  I started wondering what challenge, if indeed any, I next wanted to set my sights on.  2017…

Chef Ray – Green Salsa Steak

A delicious and healthy meal, that looks great to serve up for guests as well as your family. I served this up for my brother and his wife when they came for dinner a couple of weeks ago.

Saturday Swim Session: 200’s Bring Out Your Threshold & Your Stamina

200’s are a great distance to swim in training as they develop both your stamina and threshold swimming pace. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: 600m/300m/200m

This is a hard VO2 Max workout that develops your ability to push the pace at the top end. This training session  is perfect for all runners, as well as triathletes.

Thursday Training Plan: 24 week BEGINNER Training Plan for the Kaikoura Whale Run

The Kaikoura Whale Run bills itself as ‘the FUN event at Kaikoura for everyone.‘ Having done both the half marathon and 10km (even winning that a few years ago) I can attest to the fact that it is a fun course and…

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