Thursday Training Plan: Faster 5km - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Park Run Training Plan
Training Plan

Thursday Training Plan: Faster 5km

Want to get fitter and faster for Park Run or another 5km series?

This programme is designed for runners of all abilities to run a faster 5km.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing numerous triathlon events over the last 29 years and coaching many triathletes over the last 19 years.

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

I’ve been playing around with some of my clients’ programming of late including my own. This has had some dramatic results. Over the last 4 weeks I’ve taken my 5km time from 23:20 to 21:09 (9% improvement) and Jamie, a client of mine, has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement). That’s just in the last 4 weeks.

Previously I’ve run a 5 week group coaching session called 5 Weeks to a Faster 5km which also saw some big improvements:

  • Laurie Anne Murdoch improved by 5:18 minutes from 43:58 to 38:40 (12% improvement)
  • Kate McNabb improved by 5:00 minutes from 36:28 to 31:28 (14% improvement)

I recently asked the subscribers of my website what they wanted the most help with and a similar theme came through. A lot of people wanted help to:

  • Improve their running,
  • Get faster at Park Runs,
  • Enhance their running efficiency, etc.

These all fitted nicely with what I’ve done with myself and Jamie the last four weeks, so I’ve taken the best of my 5 Weeks to a Faster 5km programme and packaged it all up nicely into a 28 day challenge that is delivered fully online and can be done from anywhere in the world.

The only thing left to do is test it. I know it will work. So confident am I that I’ll give you a 100% money back guarantee if you don’t improve your 5km time after 28 days. I don’t care what your excuse for running slower is after 28 days…..

  • I didn’t do any training…..
  • It was raining…..
  • It was windy…..
  • I slept in…….

I’ll still give you a 100% refund.

I want to beta test the programme with 20 people and see what the typical result is. I want hard and fast data of how much this programme improves people’s performance over 5km.

If you run a regular 5km, whether it is a Park Run or local 5km series this programme is for you. I don’t give the 33min+ runner the same programme as the sub 20 minute runner. I’ve got a number of variations of the programme that will help you improve significantly.

As part of the programme you get a training plan based on your current ability that you can fit into your current running programme. If you currently run 5 times per week, I’ll give you 5 workouts to do. If you only run 3 times per week I’ll give you three workouts to do. I don’t want you stressing about where to find time to do two extra runs and then getting despondent because you can’t find the time to do the extra sessions. Your programme will fit your current lifestyle.

It’ll also be based around how long you are currently running for. If you only run for 30 minutes at a time, I will slowly progress that in one run each week over the coming weeks to push it out to 45 minutes. But if you can already run for 50 minutes, I’ll be smart and not drop you back to the 30 minute mark. This Faster 5km 28 Day Challenge is tailored to your current ability.

This isn’t an easy training challenge, hence the word challenge. But it is a smart challenge that will progress you, improving the efficiency of your heart and lungs, which will mean you can run faster for the same amount of effort. Some programmes depending on your starting point will include fartlek or speedwork sessions amongst the programming.

How much would you expect to pay for a customised month of coaching that will fit your programme into your current lifestyle? Lets be honest I charge $277 a month for a 12 month commitment to my full coaching package. But I am doing this Beta programme for only a dollar a day, yes that is right $1 per day, $28 all up. Why so cheap you might ask. Well simply put, this is a Beta test, to confirm that it will work. I want 20 people to volunteer for it and then I will use their results to confirm the programme works before I launch it at full price at some stage in the future.

If you want to be one of the first 20 people to go through this programme and get it for the ultra low price of $28 then fill in the form below. But before you do so here is what you will get for your $28:

  • A dedicated training plan based around your lifestyle and current ability (value $277 per month)
  • Access to a weekly group coaching call (value $30 per call x 4 = $120)
  • The Faster 5km Training Bible (value $27)
  •  A dedicated Faster 5km 28 Day Challenge support group (priceless)

That’s over $424 worth of value for only $28, don’t miss out on being in the Beta programme.

The weekly group coaching call is an opportunity to have a chat with myself and other runners on the programme. This will allow you to ask questions and confirm details to make sure you get the most out of it.

You can also ask questions of myself and other runners in the Support Group and develop camaraderie with the other runners on the programme.

If you want to be one of the first 20 people to go through my Faster 5km 28 Day Challenge for only $28 complete the form below now, as the programme starts on Saturday 4 May 2019, and I’d hate for you to end up being the 21st person to complete the form.

Questions? Please visit us on the web at or email myself directly at:


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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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