Run Sessions Archives

December 7, 2018December 6, 2018

Friday Fartlek Run: 5km Special

This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events such as a 5km or sprint triathlon. Continue reading “Friday Fartlek Run: 5km Special”

November 30, 2018December 3, 2018

Friday Fartlek Run: Tom’s Fartlek

This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events such as a half or full marathon. Continue reading “Friday Fartlek Run: Tom’s Fartlek”

November 23, 2018December 3, 2018

Friday Fartlek Run: Roig Fartlek

November 16, 2018November 19, 2018

Friday Fartlek Run: bmax Fartlek

This session is great to improve speed for runners. It is perfect for both runners and triathletes alike, especially athletes training for events shorter than 10km. Continue reading “Friday Fartlek Run: bmax Fartlek”

November 9, 2018November 14, 2018

Friday Fartlek Run: Run The Low Country

November 2, 2018November 7, 2018

Friday Fartlek Run: Tomuel’s Fartlek

October 26, 2018October 26, 2018

Friday Fartlek Run: BeeRun’s Cutdown

October 19, 2018October 21, 2018

Friday Fartlek Run: Matt Centrowitz’s Workout

October 12, 2018September 30, 2018

Friday Fartlek Run: Half Marathon Alternators

This session is great to improve speed for runners aiming for a Half Marathon (or even Marathon distance). It is perfect for road runners, trail runners and triathletes alike.
Continue reading “Friday Fartlek Run: Half Marathon Alternators”

October 5, 2018September 30, 2018

Friday Fartlek Run: Alternators

This session is great to improve speed for runners aiming for an event between 5km and 10km. It is perfect for road runners, trail runners and triathletes alike.
Continue reading “Friday Fartlek Run: Alternators”

Coach Ray is bringing my training to life! I have new motivation, training is interesting and challenging. I look forward to it each week! I am really looking forward to ongoing growth and gains working with Coach Ray 😀

Karen McLintock

2018-08-19T08:00:55+0000

Ray has helped me loads of the past couple of years. His knowledge and enthusiasm is second to none. He has helped me with everything from my schedule, my constant bombardment of questions and understanding the data that is recorded onto my training peaks account. Even when i ask questions on forums (sometimes i think i ask too many to Ray directly, haha) Ray is the first one to respond with a long and detailed answer. At times i honestly dont know what i could of done without his help. I love writing my own plans but having that extra guidance and reassurance that my sessions are correct for me and that im not wasting my time is fantastic. Keep up the great work Ray, and if im asking to many questions just tell me to back off, haha.

Mike Catton

2018-07-25T14:28:32+0000

I started working with Ray at the end of May with less than two months to train for a 26km hilly run in the Queen Charlotte sounds. Due to injury and fitness, I was pretty much starting from the beginning with the training. Through following the training plan I was not only able to get to the start line but finish the run with a smile on my face. Having a training plan to follow ensured that I achieved my training goals and I was well prepared for the event. I’m now planning my next event and looking forward to more training and getting faster and fitter!

Michelle Richardson

2018-07-24T08:59:00+0000

I’m 9wks into a beginner running program. And I’ve gone from not having exercised for over a year (plus being well over weight), to being able to jog 5km. I didn’t believe I could do it. But Ray’s knowledge and planned schedule is definitely proving me otherwise. So if you want to get started... Ray’s your Coach!!👍🏼

Lisa Harris

2018-07-20T09:23:07+0000

Ive only been with Ray for 4 weeks but already can feel an improvement In my performance. Its great to have my schedule planned correctly and has taken the guesswork out of each workout and put the fun back in. Ive found him very encouraging and supportive and as an older new runner this is important in building up my confidence. Really looking forward to the coming years running. Thanks Ray!

Sheila Faithfull

2018-05-09T07:31:00+0000

Coach Ray doesn't just do a "set and forget" programme. He analyses each session and provides valuable feedback (including praise when deserved). He knows his stuff and this soon brings results. Every day since being on the team I feel fitter and stronger and eager for the next challenge. I've come to realise that it's more about training smarter, not harder. He's a top coach and anyone who has a goal and the determination to work towards it are very lucky to have him provide a training programme to help achieve it. The support of other athletes on the Qwik Kiwi team helps too to make you feel you're not alone on your journey. "You don't have to be great to start but you have to start to be great"

Janne Falkner

2018-04-02T23:49:29+0000

I've been with Coach Ray /Qwik Kiwi Coaching for a few years now - ever since I decided I wanted to do an Ironman. Ray was really supportive and encouraging and the sessions he put together for me got me to the best physical place for me to achieve my goal. When I got injured Ray made adjustments to my training so I could keep doing what I could and not go backwards too much, and if life got in the way we just worked around it. Its been a great collaborative effort with lots of communication, support & encouragement. Any goal YOU want to achieve - whether its running 5km, biking 20km, swiming 3km or doing an Ultraman Ray will get you there

Helen Majorhazi

2018-03-31T19:45:29+0000

Qwik kiwi endurance spots Endurance sports consultant. I am really enjoying the app for my training. It is simple to use and gives me the ability for getting structured workouts from my coach. My coach has analyzed the gap between where I am currently achieving and where I need to be, then it is all available online in the app. I also love being able to customize my workouts as it gives me much more convenience. I can adjust my training times and days according to my other commitments. There is nothing more satisfying for my motivation than knowing I am progressing. I know my effort is paying off and it is extremely satisfying watching my increases. This is particularly motivating when looking at the visuals. My schedule from the pulse page changes colour when I complete the training. This is particularly satisfying when I see the planned training against the actual training I achieved. With the app I am confident that I am working efficiently and effectively and I can also join others in the social groups who share my goals. I found with the app I am much more successful and motivated than previously. I know I will reach my goals, I have excellent support and structure for my training. I also know I only have to ask to get further support if I need it or if I plateau. I would thoroughly recommend Qwik Kiwi. You should try it. You wont be disappointed.

Jules Gilligan

2017-04-05T08:17:11+0000

I have been using Qwik Kiwi since 2006 to take the guesswork out of the training I need to do for a variety of events. The personalised training programme from Qwik Kiwi / Coach Ray features many of the workouts he publishes in his Coach Ray/Qwik Kiwi blog. They have been successful in getting me to the start line of many events of various lengths and disciplines (triathlon, duathlon, cycling short and long distances, time trials etc, adventure races, running events). The workouts coupled with my personal desire and commitment to achieve are a win-win for me !

Di Chesmar

2017-04-01T06:08:22+0000

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3 weeks ago Il take that after a bad bike session yesterday. Time to make up for it with the weekend sessions! #qwikkiwi
6 days ago It was so nice to be able to get out in the sun. I had a tailwind to Henley Lake. I had to capture this before I headed off around the trails. The sky looked a beautiful colour and the irises lakeside added another colour to the scene. I was nicely warmed up by the time I faced the headwind home and it didn't slow me down. . . . #run #runner #running #training #runsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #henleylake #Masterton #wairarapa #nz #newzealand
1 week ago Today's long run done n dusted. My legs would have preferred a perfectly flat route today with no headwind even though it wasn't much of one Still I got it done. . . . #longrun #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #tiredlegs #chickenlegs #training
3 weeks ago I discovered that my running legs were still operational this morning after yesterday's gym session Coolish conditions and I managed to stay within my endurance pace zone for an optimal amount of time. Christmas decorations are now up in the main business area. This decorated Christmas tree is next to the public library. . . #christmas #christmasdecor #christmastree #christmasiscoming #runningroute #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #wairarapa #nz #newzealand #shortrun #endurancepacezone
3 weeks ago I didn’t have an enjoy #run today #calves like rocks and zero energy. I struggled through 3km before making the call to turn around. #qwikkiwi #coachray . @garmin #forerunner935 @strydrunning #runningwithpower @oakleyaus_nz #flak20 @asics @asicsnz #nimbus
2 weeks ago Unintentional 10K PB today! Happily running in the rain at the Rotorua Half Marathon 10K Classic @wererunnerstoo #coachray #qwikkiwi #training #runtraining #runtheyear #jogger #2018milesin2018 #jogging #runtheyear2018 #fitnessgoals #girlswhorun #optoutside #justdoit #10k #10km #10kmrun #personalbest
3 weeks ago Park run #4 at Greytown. Slight improvement on the one I did there four weeks ago. This result surprised me as my legs were a bit sore/tired after yesterday's gym session. However it was a good opportunity to remind myself than I can run with tired legs. A cup of tea at The Offering afterwards was a chance to chat to others who did the course today. Missed you @andreacowlam however it was good to catch up with your Mum. Her effort is inspirational. . . #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray
2 weeks ago Greytown Park Run again this morning. This is my 4th week back training after 8 weeks off. I'm gradually getting my fitness back. Today's time is almost a minute improvement on last week. . . . #regainingfitness #fitness #parkrun #parkrunnz #greytownparkrun #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey
5 days ago Warm up, 10x 100m stride outs on 60secs, cool down & no rain yay . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #strideouts
4 days ago Run over and done with before the heat. I spotted the beautiful shadow from the wrought iron of the Queen Elizabeth Park gates. I really couldn't have done the run any later as after lunch I will be at the first part of our work Christmas function. Our boss is a big kid at heart so it will be fun to see what happens this afternoon. This evening is the "glitz and glam" part of our work function. Dress up time. . . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey

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