This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
View More Thursday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
The Absolute Wilderness Adventure Race is put on by Nathan Fa’avae and his dedicated team. It creates options to participate in Adventure Racing regardless of experience whether in the 3hr (introductory events) through to the 12 hour that is used by teams preparing for the GODZone Expedition Race.
View More Coach Ray’s Sufferings: Absolute Wilderness Adventure Race
The ability to ride at or above threshold intensity will give you an advantage over your competitors and this session develops that physiological trait. This is great for all cyclists including triathletes and mountain bikers.
View More Wednesday Windtrainer Workout: Bike Radar’s Into the RED
The last event of the Erin Baker Award is the Swim Across Lake Taupo before one continues to the Cameron Brown Award, the difference is the addition of Ironman NZ. So in summary for the 5 events I completed the Taupo Half Marathon in August, the Around Lake Taupo Cycle Challenge in November, the Kinloch Triathlon in February, and now the Across Lake Taupo Swim also in February. This has all been on top of the 3 events that made up the Iron Maori / Port of Tauranga Legend Series. So how did the Swim Across Lake Taupo go…
View More Ultrahumps: Swim Across Lake Taupo
Ray threw a couple of new workouts in there for me this week – the old hill reps. I’d have to say though, I wasn’t…
View More Lisa’s Journey, Week 39: Heat, Hill Reps & Healing…
This week I’ve really been on a high, absolutely smashed this week and am really proud of myself how its gone! My long bike on the Sunday was great, it was the first bike ride I’ve done outside for about 5 months and I did the full 3 hour session. I completed this ride with a friend which always helps. The session was more a social ride for me rather than keeping to strict power/speed etc. To be honest my main goal for this session was to keep my bum on the saddle of a bike for 3 hours!
View More Mike’s Middle Distance Magic: Green, Green, Green
When I was down in Wanaka in January, I picked up a nasty stomach bug. About a week of stomach cramps and not being able to eat anything more exciting than melon and scrambled eggs. Since then I have really struggled to eat anything that resembles carbohydrates, and this is a problem as I am a Vogels and Pics Peanut butter girl as pre-training fuel.
View More Ali’s Adventure – Endurance on LCHF
The sauce adds a flavoursome punch to these traditional lamb cutlets. Although I’m not a qualified chef I do like to pretend I’m on Master…
View More Chef Ray: Lamb Cutlets with Mint Sauce
Incorporating a range of strokes into your swimming will help you develop the feel for the water, making you more effective with your freestyle. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.
View More Saturday Swim Session: Mixing In Other Strokes
This session is great to improve speed for runners over 5-10km as well as half and full marathon distances. It is perfect for both runners and…
View More Friday Fartlek Run: Andrew Simmons’ Pyramid 2