Coach Ray

Training for Excellence, with Excellent Training

Fartlek Workout
Training Plan

Thursday Training Plan: 4 Week Running Speed Boost

“Training for excellence, with excellent training.”

Fartlek Workout4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.

Designed for Runners of ALL abilities who are wanting to run 5km qwiker, the primary goal of this training plan is to make you FASTER. 

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 4 weeks long this programme can start anytime (the first workout will be on the Saturday but the programme will be loaded to start the Monday prior to this workout). Each week includes 3 runs and a stretching session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

Prior to using this plan, you should be able to run 5km non-stop and up to 60 minutes in longer sessions.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at www.CoachRay.nz or email myself directly at: coachray@coachray.nz

Training for another race distance? I also have training plans for other Running Races (from 5k to marathon), too.

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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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