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 Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING (INTERMEDIATE Start any Monday)
I am looking for 10 Ironman or Ironman 70.3 athletes who want to swim faster. I am offering my 12 Weeks To An Ironman Swim PB for half price to ten athletes to swim faster. You will get a faster Ironman swim time guaranteed or your money back. I want to compare five athletes who swim my 3x per week programme to five athletes who swim my 4x per week programme to see which version is faster, and by how much? This is strictly limited to the first 5 people to apply in each category will get in and is only for the committed and dedicated athletes.
View More Are you an Ironman who wants to Swim Faster?
Such a simple desert to make, the flavour of pecan mixes nicely with the apple.
View More Chef Ray – Hasselback Apple & Pecan Crumble
Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. This session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.
View More Saturday Swim Session: Ledecky 400’s
This session is challenging, I make no bones about that, but it will make you FASTER. This session is great for runners and triathletes especially those running up to half marathon.
View More Friday Fartlek Run: Deek’s Quarters
Riding at your threshold is important to develop your ability to maintain your maximum steady state. Each rep starts with an anaerobic capacity effort to surge some lactic acid in your blood system, developing great tolerance. Then with Threshold efforts this represents you surging ahead in an even and then trying to stay away. This session is great for triathletes, road cyclists and mountain bikers.
View More Wednesday Windtrainer Workout: Zwift Academy 2021 FTP Boost
With a hint of spice from the chorizo, crunch from the roasted kalo, vitamins a plenty from the veges this meal delivers fuel for your training.
View More Chef Ray – Chorizo Pan Pasta
Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. A version of this session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.
View More Saturday Swim Session: Yuri Suguiyama’s Killer 1100’s for Mortals
Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.
View More Friday Fartlek Run: Culpepper’s Long Intervals #1
I want my athletes to give me the finger, and often. Actually I look for it in about 80% of their workouts. And I encourage it. I’ve been describing it like this to myself for a few years. The idea of this article has also been floating around my head for just as long. I just haven’t verbalised it to anyone….so excuse me if this seems a bit of a weird context 😃
View More Giving the Coach the Finger