Tuesday Training Plan: Faster 5km 12 Week Training Plan - Coach Ray

Coach Ray

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Tuesday Training Plan: Faster 5km 12 Week Training Plan

Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!

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.

Join now for only $17 for the first month. 30 day money back guarantee.

Here is an example of one of the many PBs that athletes achieved during the 28 Day Beta Trial

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 a 4 week period 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:

New Threshold data recorded on an athletes Garmin during the 28 Day Beta Trial
  • 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 over the 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. This 28 day challenge was the Beta trial for what has now grown into the Faster 5km 12 Week Challenge.

First time Sub-20min for one of the athletes in the 28 Day Faster 5km Beta Trial

This programme is great and will generate great results for you. So confident am I that I’ll give you a 100% money back guarantee if you don’t improve your 5km time over the 12 weeks. I don’t care what your excuse for running slower is after the 12 weeks…..

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

I’ll still give you a 100% refund.

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 12 Week 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.

Normally I charge $397/month for my coaching but you’ll get the advantage of 

  • A dedicated training plan on Training Tilt (value $397)
  • Access to a fortnightly group coaching call (value $20 per call x2 = $40)
  • The event Training Bible (value $27 for each event plan)
  • Access to my Eat Well service (value $97)
  • Access to my popular Top 10 Healthy RecipeseBook ($17)
  • Access to a range of my popular eBooks (total value $76)
  • The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)

That’s a total value of over $654, and you will only pay $17 for your first month and $97 per month thereafter. Saving you over $637 (for the first month) and saving you $557 (per month thereafter). All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.

If you would prefer to purchase the plan through Training Peaks, click here: https://www.trainingpeaks.com/my-training-plans/qwik-kiwi-coaching-upto-10k-run-plans

Training for Triathlon with Training Peaks

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 IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus 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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