4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who want to run 5km qwiker, the primary goal of this training plan is to make you FASTER.
Author: Coach Ray Admin
Chef Ray: Warm Chicken, Pumpkin & Feta Salad with Hummas
Quality carbs from the pumpkin provides fuel for your workouts, and the protein from the chicken assists with the recovery.
View More Chef Ray: Warm Chicken, Pumpkin & Feta Salad with HummasThursday Training Plan: Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Want to get fitter and stronger for your cycling? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym. Designed for cyclists who have a beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as they prepare you to COMPLETE YOUR event in 12 weeks.
View More Thursday Training Plan: Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)Chef Ray: Chicken Pasta Salad
Fantastically fresh, this salad hit the spot with both protein (for recovery) and carbohydrates (for fuel).
View More Chef Ray: Chicken Pasta SaladTuesday Training Plan: Fitness Swimming Training Plan (Beginner 20-week Plan) 3 swims per week – Start Anytime
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
Thursday Training Plan: Triathlon Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Want to get fitter and stronger for your swimming, cycling, and running? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym.
Designed for triathletes who have beginner/intermediate level of experience with strength and conditioning and are looking to develop their strength as they prepare you to COMPLETE YOUR event in 12 weeks.
Chef Ray: Greek-Style Meatballs
Full of flavour, the herbs give these meatballs a great zing. The risoni provides fuel for workouts and the protein of the red meat helps with recovery.
View More Chef Ray: Greek-Style MeatballsTuesday Training Plan: BEGINNER 12-Week 10km Run Training Plan (start any Monday)
When you cross the finish line of your 10km Run you will have accomplished something very special.
Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.
Thursday Training Plan: Century Cycle Training Plan (INTERMEDIATE 16wk – Start Any Monday) Saturday Event, HR based 4x/week
When you’ve completed your 100-mile (160km) Century, you will have accomplished something special.
Designed for Intermediate cyclists who are looking to participate in a century cycling event, the primary goal of this training plan is to prepare you to COMPLETE 100 miles (160km) Century FASTER than previously.
Chef Ray: Pan-seared Steak
Cooked to perfection this steak will be a people pleaser with the delicious flavours of the meat and the spices.
View More Chef Ray: Pan-seared Steak