New this week across CoachRay.nz and CoachRayTraining.co.nz are a range of training plans, workouts and articles.
Training Plans
Getting Started in RUNNING Training Plan (BEGINNER) 4 Weeks to 4km
“Transform Your Life with the “Getting Started in Running Training Plan” Are you ready for a life-changing journey? Our program is perfect for absolute beginners with no prior running experience. Get fitter, healthier, and more energized as you: 🏃♀️ Achieve Your Goal: In just 4 weeks, you’ll comfortably run 4 kilometres (2½ miles). Run 4km before Christmas.”
Ironman 70.3 and Olympic Tri SWIM Training Plan for Busy Triathletes (INTERMEDIATE 12wk Plan) 3 Swims/wk
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Starting 12 weeks before the YOUR event, this plan progresses through phases to build you to your peak performance. Each week contains three swims. You will build up to 2,700 metres swimming in a single session so you can get the sessions done quickly. Although not necessary, I recommend using a swim monitor (eg. Garmin Forerunner 735, 920 or 935) to track your sessions in the pool. Prior to using this plan, you should be able to complete a swim of 800 meters or yards continuously, and 2,000 metres or yards total within a workout.
Running Strength Training Plan (Beginner 10-Week Plan – Start Anytime) BW Programme
Want to get fitter and stronger without the hassle of spending time in a gym This bodyweight strength and conditioning programme requires no equipment and can be done anywhere utilising your body weight as the resistance.
This programme can be started anytime and goes for 10 weeks duration. There are two strength & conditioning sessions each week and they take between 30 & 40 minutes to complete typically.
Beginner Half Marathon 23-week Training Plan 3x runs per week – Reusable & Start Any Week
When you cross the finish line of the Half Marathon, you will have accomplished something very special.
Starting 23 weeks before your Half Marathon, this plan progresses through phases to build you to your peak performance. Each week contains three run sessions and a stretching session. You will build up to 2 hours running in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).
Velocity Workouts
Martin Gibala Intervals III
VO2 MAX – Two sets of short, high intensity sprints with plenty of recovery.
Description: https://wp.me/p6ApiZ-aQQ
Velocity Workout: https://app.vqvelocity.com/vod/4316
TSS 32
Robin Tullett’s Spin Recovery Workout One
THRESHOLD – Progressive workout, with 30min at low intensity and 30min at mod-high intensity.
Description: https://wp.me/p6ApiZ-aPV
Velocity Workout: https://app.vqvelocity.com/vod/4634
TSS 62
Robin Tullett’s Spin Recovery Workout Two
THRESHOLD – Progressive workout, with 30min at low intensity and 30min at mod-high intensity.
Description: https://wp.me/p6ApiZ-aPR
Velocity Workout: https://app.vqvelocity.com/vod/4597
TSS 63
Workout Articles
Mike Ricci’s Hour of Power Triathlon Brick
A brick session is a great way to develop your body for the rigours of transitioning from one discipline to the next. This session is perfect for short-course triathletes.
https://www.coachray.nz/2023/10/30/monday-brick-mike-riccis-hour-of-power-triathlon-brick/
Goater’s Hill Sequence F
Running in hills develops leg strength as well as the strength of the tendons and ligaments around the knee and ankle. Developing leg strength is important, as it makes for a more powerful contraction of the leg muscles to propel you forward faster. Including hills regularly, particularly early in your build-up will see great dividends in the improvement of your running. This workout is great to include early in your build-up to develop leg strength.
https://www.coachray.nz/2023/11/03/friday-fartlek-run-goaters-hill-sequence-f/
Strength Building With Paddles and Pull Buoy
Building strength through increased resistance of tools such as hand paddles and/or pull buoys is essential for getting the most out of your swim stroke. However, it is important that it is not done to excess and it is done after a solid base-building phase of training to prepare you for the extra demands and training stimulus it gives you. This session is great for master’s swimmers as well as open-water swimmers and triathletes.
Martin Gibala Intervals III
Doing repeated short bouts of exercise at very high intensity develops a number of physiological systems in the body. Predominantly it provides a great training stimulus for the neuromuscular system. Although not specific to endurance events, training the neuromuscular system can bring on your fitness very quickly and is still a massive benefit for endurance athletes especially early in the season or if you are unfit. This workout can be done by beginners or experienced cyclists alike because a max sprint is all about your level of effort and is likely to be different from another rider.
https://www.coachray.nz/2023/11/05/sunday-smart-trainer-session-martin-gibala-intervals-iii/
Recipe
Superior Schnitzel
Using quinoa and lemon zest instead of breadcrumbs gives this schnitzel a twist from the classic meal. Combined with roast kumara, carrots, and beetroot gives plenty of vitamins and minerals.
https://www.coachray.nz/2023/11/01/chef-ray-superior-schnitzel/