Coach Ray

Training for Excellence, with Excellent Training

Run Sessions

Beginner Training Chef Ray Cycle Workouts Marathon & Half Marathon's Run Sessions Swim Sessions Triathlon Training

Ask Coach Ray

If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in…

Friday Fartlek Run: Ross Creek Intervals

This session I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34 minutes for 10km). I used to do this session running in one of my favourite locations…

Friday Fartlek Run: 400’s

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work session and is best suited to being done on an athletic track. Many towns and cities…

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