Friday Fartlek Run: The Running Channel’s 10k Interval Session C
Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Tuesday Training Plan: Faster 5km 12 Week Training Plan
Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!
Friday Fartlek Run: The Running Channel’s 10k Interval Session B
Building your ability to sustain higher speeds gives a number of physiological benefits to you. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Friday Fartlek Run: The Running Channel’s 10k Interval Session A
This workout is a staple for many runners. This session is great for runners and triathletes wanting to improve their performance over 10km, but with plenty of cross over benefit to also the 5km and half marathon distance.
Friday Fartlek Run: Short-Long-Short
Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.
Friday Fartlek Run: Pre Classic
Combining shorter more intense sections within a workout with longer more sustained sections can provide your body with a unique training stimulus from which to develop. This workout will enable you to develop these traits whether for distances up to half marathon or within triathlons of varying distances.
Friday Fartlek Run: XC Simulator
Any Cross Country (XC) race will usually start hard and fast, and then finish the same way with plenty of guts and strength in the middle segment. This workout will enable you to develop these traits whether for Cross Country, road racing or triathlon.
Friday Fartlek Run: Megan’s Fartlek
Megan say’s “Running at your top end speed & doing short, fast intervals is a great way to increase your oxygen uptake & kick on your fast twitch muscle fibers to increases your overall running performance making you a stronger, faster & more efficient at every running distance! The more efficient you can be, the less energy you use at any given pace! It helps you to better adapt to mental stress & fatigue!” This is a perfect session for runners and triathletes running events between 5km & 10km.
Friday Fartlek Run: JP’s 300’s
Hard and fast reps are always challenging. This is a perfect session for runners and triathletes running events between 5km & 10km.
Friday Fartlek Run: Finlay Fartlek
Hard and fast reps are always challenging and the less rest you get the quicker the session is over and done with. This is a perfect session for runners and triathletes running events between 5km & 10km.
2 months ago
#dontgiveup #onwardsandupwards some apt advice in @gozwift @gozwiftausnz for tonight’s ride through the French country side. 🚴♂️ #coachray #qwikkiwi- 2 months ago
Great view of an Austrian sunset tonight in Innsbruck in @gozwift @gozwiftausnz then a view of the Alps in the - 1 month ago
@matt_reido challenged me to a 1.5 mile TT to see how much I can hurt no one on the road - 2 days ago
Ouch that hurt!!! 🏃♂️ @strydrunning #rftpw it’s been a while #100daysoftri Day 2 #coachray #qwikkiwi - 2 weeks ago
Great to catch up with you yesterday @majorhazi at the #waterfront5k 🏃♀️ #coachray #qwikkiwi - 2 weeks ago
Got another park run done in Flaxmere yesterday. I really like this 3 lap course. The surface could lend itself - 1 month ago
Joined the Surf Life Saving Club for some training tonight. Great to be pushed with some intensity in the session. - 2 weeks ago
Parkrun #55 done n dusted. Pace rate is is an improvement on last week. Happy with that. #running #runner #runnersofinstagram - 2 days ago
Great session in the pool tonight with #kotukusurfclub #100daysoftri Day 1 🏊♂️ #coachray #qwikkiwi - 2 weeks ago
How I missed these steps thanks Pete Moysey for punishing me up them back in the early 90’s and also - 5 days ago
Park run #56 I deliberately asked for "no legs" in yesterday's PT session in the gym as I wanted my - 1 month ago
Squeezed in a run today. I was grateful for the wind to keep me cool, but on the last 2
8 week Spin Fitness Training Plan
This is a great training plan to build your cycling fitness over 8 weeks. Whether you are a road cyclist, mountain biker, Zwift or Peloton user or wanting to use a spin bike for general fitness.
Whether you want to improve your fitness during COVID lockdown or the Southern Hemisphere winter; the 8 week Spin Fitness Training Plans will help you take your fitness level to new heights.
There are a number of options for these Training Plans within the training spectrum depending on how long and the frequency of your normally rides.
Options based on how long you currently ride for:
- less than 30 minutes,
- 30-40 minutes,
- 40-50 minutes,
- 50-60 minutes, or
- more than an hour.
As well as options for riding 3, 4, 5 or in some cases 6 times per week, to optimise your fitness over the next 8 weeks.
After you've completed this 8 week block you can adapt to a more specific plan to target a specific event or specific goal.