Friday Fartlek Run: Zwift Academy Tri 2020 Threshold Economy
As with any other intensity the more time you spend running at it the better your body gets at running at that intensity. This session exposes your body to time at your threshold intensity and as a result you will improve your ability to sustain the higher pace in a race. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.
Friday Fartlek Run: Zwift Academy Tri 2020 Progressive Tempo
Tempo is a very important pace to include within a workout to build your ability to sustain pace. Within this workout, you increase the pace with each rep compared to the previous rep, running faster and faster as the workout progresses. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.
Friday Fartlek Run: Zwift Academy Tri 2020 Threshold Builder
As with last weeks run which targeted multiple intensities, today’s run is an over-under style of session with intervals mixing up intensities very close to your threshold giving you a good boost of fitness. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events from 10km out to a marathon.
Tuesday Training Plan: 8 Weeks to a Faster 10km RUNNING
This 8 week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Friday Fartlek Run: Kiwi Running Show’s Split Session
This is a great session that targets multiple energy systems with reps of a three minute duration followed by a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially athletes with events between 5 and 10km in distance.
Thursday Training Plan – 12 week Wellington Marathon & Half Marathon Training Plans
The Wellington Marathon & Half Marathon are just over 12 weeks away. Join me and the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event.
The 12 week training plan’s for the Wellington Marathon & Half Marathon starts on 08-April-2019. The Training Plans have options for beginners and intermediate runners to either complete or to aim for a PB.
Friday Fartlek Run: Kiwi Running Show’s 1 Mile, 400 Split
This is a great session that targets multiple energy systems with reps of a mile distance interspace with 400m reps at a higher intensity. All runners (and triathletes) can benefit from this higher intensity of training, especially atheltes with events between 5 and 10km in distance.
Thursday Training Plan – 18 week Taupo Marathon & Half Marathon Training Plans
The Taupo full and half marathon is a great event held each year in the end of July. When you cross the finish line you will have achieved something special at this great event.
Programmes designed for either beginner or intermediate runners who are looking to complete either the half or the full marathon, these plans will help you achieve your goals.
Friday Fartlek Run: 3-2-1 Hill Reps
Hill reps are a great way to develop specific running strength and enhance your VO2 max and your anaerobic energy system. This is a great session to develop strength for all runners and triathletes upto and longer than marathon distance.
Thursday Training Plan – WUU2K 62km ULTRAMARATHON Training Plan (Advanced 18 week Plan – Start 15 Mar 21)
The Wellington Urban Ultra 2k (WUU2K) is a trail running event around the hills of the capital. The 2k refers to the altitude gain over the 43km version…..notch that up a bit closer to 3k for the 62km edition!!!
by coach_ray_nz 6 hours ago
Day 2 of the 10k A Day feeling good 5 days to go ♂️ #coachray #qwikkiwi- by coach_ray_nz 5 days ago
Having been a bit poorly the last couple of weeks, I had a walk yesterday and felt good enough to - by coach_ray_nz 1 month ago
Quick spin in the #torturechamber to clear the legs out and clocked up enough time to level up to Level - by coach_ray_nz 1 month ago
good old Pace Calibration Run (PCR), this used to be a stable when I was coached by @sweat7sam and has - by coach_ray_nz 1 month ago
Milla even gave me a wave today, compared to last time we ran and hiked around here ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
My swim times are coming along nicely as we move into the winter season here in NZ ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Great morning here on the coast to cruise through a long run ♂️ #qwikkiwi #coachray - by coach_ray_nz 1 month ago
Beautiful morning for a couple of drill sets working on swim technique ♂️ #coachray #qwikkiwi - by coach_ray_nz 1 month ago
Having missed an opportunity to visit #niagarafallscanada when I was in #toronto I was pleased to see an opportunity to - by coach_ray_nz 2 months ago
Morning ride at @bikeglendhu sessioning #mattandgary #optimusclimb #kakarikiclimb this is a pretty good alternative than being in Taupo for @ironmannz - by coach_ray_nz 2 months ago
Good wee blat down to Butcher’s Creek on the Roxburgh Gorge Trail ♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
It’s always good to challenge ones self. I haven’t done a drop like this in a long time, not that - by coach_ray_nz 2 months ago
I don’t necessarily enjoy swimming other strokes but I know it’s good for my swimming. Two IM order sets into - by coach_ray_nz 2 months ago
Great evening to get out and about amongst the autumnal trees for a run ♂️ #qwikkiwi #coachray - by coach_ray_nz 2 months ago
With @ironmannz being postponed to an as yet undetermined and unannounced date due to COVID restrictions here in NZ I’ve - by coach_ray_nz 2 months ago
Short, hard ride this morning. Too many things to do and not enough time to do them. This session was - by coach_ray_nz 2 months ago
Just because @ironmannz probably won’t go ahead doesn’t mean I can’t take this stead for a smash session to get - by coach_ray_nz 2 months ago
Great day here on the coast to do my last tough run before @ironmannz 70.3 ♂️ short and sweet but - by coach_ray_nz 2 months ago
I was deceived about how gentle this climb was. Rather than a gentle climb it was up, down into a
28 Day Faster Cyclist Challenge
This programme will improve your FTP and enhance your cycling fitness. Designed for Beginner & Intermediate cyclists and triathletes who are looking to improve their cycling fitness.
I'm so certain that you will be improve your FTP I have given it a 100% money back guarantee if you haven't improved your FTP over the month. I don’t care what your excuse for not improving over the duration of the month…..
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I’ll still give you a 100% refund.