Thursday Training Plan: 28 Day Covid-19 Lock Down Challenge - Coach Ray

Coach Ray

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Thursday Training Plan: 28 Day Covid-19 Lock Down Challenge

With COVID-19 ensuring events get cancelled and we live in a new world where we are limited with what we can do. Here in New Zealand we are allowed to exercise in our local neighbourhood. I’ve set myself two goals over the coming weeks to improve my 5km time and also my FTP.

What is my current 5km and FTP…….we’ll find out early next week as I’m setting up my respective challenges to start on Monday for the Faster 5km and Tuesday for my Faster Cycling. The respective programmes are designed to enhance my fitness over the 28 days.

Faster 5km

The Faster 5km programme I’ve released previously and have achieved improvements for athletes of more than 10%. Click here to read about Jamie’s improvements, going from 25:36 down to 22:37.

Over the next month of COVID-19 lockdown you too can use this programme to improve your running, then have a good level of fitness to build from when hopefully we have got some events to try and target our training towards.

There are variations of the programme that have options from two to six runs per week, also further variations help you based on how far you run in the last 6 weeks. You can also add at-home, body-weight conditioning circuits to supplement the running plan you are doing.

I’m so certain that you will be running faster I have given it 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.

Faster Cycling

Over a 4 week period myself and an athlete I coach have improved our FTP by over 10%. I’ve put together a package that will help cyclists of all abilities improve their FTP.

Over the next month of COVID-19 lockdown you too can use this programme to improve your FTP and cycling, then have a good level of fitness to build from when hopefully we have got some events to try and target our training towards.

There are variations of this programme based on what your current riding ability is, and how frequently you ride (two to six rides per week). If you don’t have a power metre you can still do the programme either using a heart rate monitor or just by estimating your intensity. You can also add at-home, body-weight conditioning circuits to supplement the running plan you are doing.

I’m so certain that you will be cycling faster I have given it a 100% money back guarantee if you don’t improve 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…..
  • Zwift wouldn’t work….
  • I slept in…….

I’ll still give you a 100% refund.

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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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