Coach Ray

Training for Excellence, with Excellent Training

Run Sessions

Friday Fartlek: 8-12x 1:20-2:00min

This session is similar to this workout from October, but instead of being based on distance, it is based on time. This session can be done instead of the third week in the 8 weeks to a faster 10km programme. This session…

Friday Fartlek: 6 by X

This session is similar to this workout from October but instead of being based on distance it is based on time. This session can be done instead of the second week in the 8 Weeks to a Faster 10km programme. This session…

Friday Fartlek Run: 10x 100m Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a prefect recovery run.

Friday Fartlek Run: MAF Test

  This session is a great way to assess your Maximal Aerobic Function and how efficient you are. The MAF Test can be accredited to Phil Maffetone who coached Mark Allen who won the Hawaii Ironman six times. Although I don’t prescribe…

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