Beginner Training – Page 3 – Coach Ray

Week 8: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I know a number of you are using the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon to help lose weight and about this time last…

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 3

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also mountain bikers.

Saturday Swim Session: Short Rest 100’s

Taking short rests between reps can greatly enhance your aerobic efficiency. In this case, the rest is only 5 seconds. This session is perfect for Ironman…

Week 7: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for…

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 2

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also mountain bikers.

Saturday Swim Session: 800’s

Swimming 800m reps is a great way to develop your threshold pace of swimming. They are perfect for Ironman and Olympic distance triathletes or people doing…

Saturday Swim Session: 800’s

Swimming 800’s can develop your endurance very effectively for both triathlons and Ocean Swimming events.

Friday Fartlek Run: Alberto’s 300’s

This session is great to improve speed for all runners and is used by legendary runner and coach Alberto Salazar on a regular basis with his runners…

Week 6: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for…

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 1

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also mountain bikers.

What Is a Brick Session and Do You Really Need Them?

A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.

The Best Thing About Starting Running Has Nothing to Do With Running

Running changes more than your fitness—it changes how you feel about yourself. Discover how small, consistent habits can improve your confidence, energy and wellbeing, and why starting a running journey is about much more than distance. The first step could be the beginning of lasting positive change.

When Do You Actually Become a Runner?

When do you actually become a runner? It’s not about pace, distance or race medals. Discover why becoming a runner is a mindset, how confidence grows through consistency, and why every completed workout is another step towards building a lifelong running habit.

Why Most Triathletes Train Too Hard

Many triathletes train harder than necessary, turning easy sessions into moderate efforts and carrying unnecessary fatigue into key workouts. Learn why smarter intensity control, genuine recovery, and a clear distinction between hard and easy training can improve consistency, reduce injury risk, and ultimately help you become a stronger triathlete.

Why the First Week of Running Feels So Hard (And Why That’s Completely Normal)

Starting running is challenging for everyone, and that’s completely normal. Discover why the first week often feels the hardest, how your body adapts to training, and why consistency matters more than motivation. Learn how trusting the process can help you build confidence, fitness and a lifelong love of running.

eBooks

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

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