Coach Ray

Training for Excellence, with Excellent Training

Run Sessions

Friday Fartlek – 8 Weeks to a faster 10k: 20-24x 200m

Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to success is to set a realistic 10km time that is challenging. Over the coming 8…

Friday Fartlek – 8 Weeks to a faster 10k: 5km Time Trial

This workout continues the development to improve your 10k speed over 8 weeks. This is the forth workout in this series (the first can be found here, the second here & third here). Include each of these speed sessions once per…

Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m

This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event. Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance…

Friday Fartlek Run: Moller’s 2-Milers

This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run into the stadium at the Barcelona Olympics for the bronze medal in the Marathon.

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