Coach Ray

Training for Excellence, with Excellent Training

Run Sessions

Friday Fartlek Run: Kenyan Fartlek

The training in Iten, Kenya is considered world class for a number of reasons. The altitude being one of them, athletes from around the world flock here to train with other elite and sub-elite runners in the environment here. This weeks session has been inspired by the running in Iten, Kenya. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: Linsey Corbin’s Go-To Kona Build Run

This session is a great way to increase your Threshold running pace. Lindsey Corbin uses a variation of this workout once she arrives in Kona each year, she runs this session out on the run course and goes through the infamous Energy Lab. This is a great workout for someone training for a half to full marathon (whether part of an Ironman or 70.3).

Friday Fartlek Run: Eliud Kipchoge’s Key Session before #INEOS159

Building consistency at race pace is an important skill for all runners regardless of race distance. This is a session Eliud Kipchoge did a few weeks ago in the build up to last weekends successful attempt to run a marathon in under 2 hours. This session is great for runners and triathletes running events up to Marathon distance and longer.

Friday Fartlek Run: Eliud Kipchoge’s Track Session before #INEOS159

Building consistency at race pace is an important skill for all runners regardless of race distance. This is a session Eliud Kipchoge did a couple of weeks ago in the build up to this weekends attempt at running a marathon under 2 hours. This session is great for runners and triathletes running events up to Marathon distance and longer.

Friday Fartlek Run: Jerry Snider’s Marathon Mile Repeats

Developing speed for marathons and longer is important as it can boost your tolerant to lactic acid and help you run faster for longer. This session is great for runners and triathletes running events up to Marathon distance and longer.

Friday Fartlek Run: Vicky Holland’s Key Run Set

Building your VO2 Max will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Friday Fartlek Run: EKL’s 10K Race Pace Work

Building your VO2 Max will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Friday Fartlek Run: Robby Andrews 8x 300m Hills

Building your VO2 Max and leg strength will develop your faster running.. This session is great for runners and triathletes running events up to Half Marathon and by especially 5-10km events.

Friday Fartlek Run: Very Well Fit Mile Repeats

Building your top end speed is a great for developing your VO2 Max. This session is great for runners and triathletes running events up to Half Marathon and even marathon distance.

%d bloggers like this: