Introduction
Long-term endurance success doesn’t happen by accident — it’s the result of a well-structured, periodized training plan that builds fitness layer by layer. In this article, I’ll walk you through The Coach Ray Method, my approach to periodizing training across disciplines, from running and cycling to full triathlon preparation.
This method draws heavily on the proven work of Dr. Jack Daniels, one of the world’s most respected exercise physiologists, but I’ve adapted it for triathletes and multisport athletes who must balance multiple disciplines and recovery demands.
The Origins: Learning from Dr. Jack Daniels
Jack Daniels, PhD, famously known as “The World’s Best Running Coach” by Runner’s World, developed a science-based system that connects running pace, aerobic development, and training intensity in a logical progression.
My coaching philosophy started with Daniels’ principles and evolved over decades of working with athletes who needed more than just running structure — they needed a balanced, multisport framework that respected swim, bike, and run training loads.
The Four Phases of The Coach Ray Method
- Foundation & Injury Prevention (FI) Phase
The foundation phase is all about preparing the body for the training to come.- Swim: Technique development and aerobic base work
- Bike: Gradually increasing duration and building aerobic fitness
- Run: Developing durability and aerobic efficiency
- Early Quality (EQ) Phase
Once the base is set, the focus shifts toward gentle introduction of intensity.- Swim: Continued technique work with longer intervals
- Bike: Hill repetitions to develop leg strength
- Run: Hill workouts and moderate-intensity aerobic efforts
- Transition Quality (TQ) Phase
The workouts become more specific to the target event.- Longer intervals
- Targeted efforts near race intensity
- Continued aerobic conditioning
- Final Quality (FQ) Phase
The final phase sharpens race-specific performance.- Shorter, faster intervals
- Specific intensity workouts targeting tempo, threshold, or VO₂max (depending on event)
- Reduced volume to allow recovery and peak readiness
How It Applies to Different Events
- Long-Distance Events (Ironman, Ironman 70.3)
The intensity is introduced early in the EQ phase with hill reps and VO₂max efforts, then gradually transitions toward tempo and race-pace work. By the Final Quality phase, sessions closely mirror race-day effort levels. - Short-Distance Events (e.g., City to Surf)
The focus shifts toward developing threshold and VO₂max capacity later in the cycle, building sharper speed and anaerobic endurance for shorter, faster events.
Real-World Example: Ironman 70.3 Taupō 2026
With 18 weeks to race day, a structured periodization breakdown might look like:
- FI Phase: 4 weeks of aerobic base building
- EQ Phase: 4 weeks introducing intensity and hill strength
- TQ Phase: 6 weeks of specific endurance and tempo work
- FQ Phase: 4 weeks fine-tuning and tapering for peak performance
This approach ensures athletes arrive at the start line confident, fit, and ready to execute.
Final Thoughts
The power of The Coach Ray Method lies in its structure and flexibility. Periodization isn’t just about hard and easy days — it’s about strategically planning each phase of your development so your body adapts, grows, and peaks at precisely the right time.
Whether you’re training for your first triathlon or chasing a new PB at Ironman, a structured periodized approach ensures you train smarter — not just harder.
Ready to take your training to the next level?
👉 Learn more about my training plans and group coaching calls at https://calendly.com/qwikkiwicoaching/40min
Daniels’ Running Formula
Train for your next race with the man who has been called “the world’s best running coach.” With more than 55 years of experience, Jack Daniels is a legendary figure in the running community. Named the National Coach of the Year by the NCAA and honored as the Division III Women’s Cross Country Coach of the Century, Daniels has mentored some of the greatest names in running, including Jim Ryun, Ken Martin, Jerry Lawson, Alicia Shay, Peter Gilmore, Magdalena Lewy-Boulet, and Janet Cherobon-Bawcom. In Daniels’ Running Formula, he has shared training advice with hundreds of thousands of runners. Now in this updated—and definitive—fourth edition, he again refines his methods and strategies to help you run faster and stronger.
Building upon his revolutionary VDOT system, Daniels incorporates new insights gained from studying participants in his unique Run SMART Project. You’ll be guided through the components that make the training formula work and then learn different types of training—including treadmill training, fitness training, and training at altitude or in other challenging environments—along with age-related modifications for runners from ages 6 to 80.
Everything comes together with expert advice on event-specific training ranging—for runs ranging from 800 meters to ultradistance events and triathlons. You will find advice on setting up your own seasonal plan, or you can follow one of Daniels’ 31 proven training plans and workouts. You’ll even find four fitness running plans, from novice level to elite level, to get in shape or regain conditioning after injury.
Join the thousands of runners who have relied on Jack Daniels to help them reach their peak running performance. Using the programs outlined in Daniels’ Running Formula, you too can achieve the results you seek every time you train and race.