Coach Ray

Training for Excellence, with Excellent Training

Ray Boardman

Saturday Swim Session – Test Yourself With a Time Trial

Swimming time trials is a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of how your fitness is changing. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Friday Fartlek Run: VO2 Max 10x 3min

The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Thursday Training Plan: 8 Weeks to a FASTER 10k

This programme is one of my staples and works great for pure runners and triathletes racing both sprint and olympic distance. It has been designed for people who run between 35 and 50 minutes currently for 10km and really puts some spark in your legs over the next 8 weeks. To follow this programme effectively I highly recommend some sort of GPS watch like a Garmin and I’ve also included power based workouts if you’ve paired your Garmin with a running power meter like a Stryd.

Saturday Swim Session – Lotza Doubles

Swimming 67m reps (double lengths of a 33⅓ yard or metre pool) with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.


Friday Fartlek Run: VO2 Max 8x 3min

The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.

Chef Ray – Buffalo and Sweet Potato Tacos

These were fantastic taco’s with just the right amount of kick. These are great to take on the road or to work as a lunch. Just put the segments in separate containers and then make when it’s time to eat.

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