Friday Fartlek Run: Marek’s Multi-Pace Session
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. Marek does that in this session with a variety of paces to provide your body with a range of training stimuli. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
Friday Fartlek Run: Matt LeGrand’s 10x 500m Track Session
400m or quarter’s are a great distance to run intervals to improve your VO2 max. By doing 500m reps this forces you to push just that little bit further. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
Friday Fartlek Run: Laura’s 5 Race Pace Mile Reps
Running at race pace provides a training stimulus that allows your body to get accustomed to that intensity. This is a perfect session for runners and triathletes running events up to and over the full Marathon in distance.
Friday Fartlek Run: Kylie’s 1 Minute On, 1 Minute Off
The ability to run at your top end intensities will enhance your performance. This session will develop your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: Jenn’s 400 & 800’s
The ability to run at your top end intensities will enhance your performance. This session will develop your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: Claire’s Fartlek
The ability to run at your top end intensities will enhance your performance. This session will develop your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: 2 Sets of 5x 90sec
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: VO2 Max 10x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Thursday Training Plan: 8 Weeks to a FASTER 10k
This programme is one of my staples and works great for pure runners and triathletes racing both sprint and olympic distance. It has been designed for people who run between 35 and 50 minutes currently for 10km and really puts some spark in your legs over the next 8 weeks. To follow this programme effectively I highly recommend some sort of GPS watch like a Garmin and I’ve also included power based workouts if you’ve paired your Garmin with a running power meter like a Stryd.
Friday Fartlek Run: VO2 Max 8x 3min
The ability to run at your top end intensities will enhance your performance. This session works at your VO2 Max intensity, challenging your anaerobic, as well as your aerobic energy systems. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
- 5 days ago
First park run post #covid_19 . New Zealand is the first country to restart the park run and boy was it a brilliant feeling being back and seeing the other park runners (walkers) I've met. Because I've only had one (off road) run since I sustained a leg injury I decided to be a volunteer today. If I had been on the start line I am sure I would have put myself under (self inflicted) pressure. After the park run had finished, I joined the large group who went to @theofferinggreytown and enjoyed my usual after race breakfast there. Once that - 2 days ago
Another half hour on the wind trainer. So I am not looking at my watch all the time to see how time is left I watch Netflix on my phone which I sit on a towel across the handle bars 😊 #windtrainer #training #trainingsession #cycle #crosstraining #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instacyclist #keepingfit - 1 week ago
This was my first run in 5 weeks. I seldom run off road so this was a good test to see how my right leg was after twanging a muscle while helping a friend lift a rotary hoe into a car boot 5 weeks ago. I walked parts of the track & would have done in any case. I was surprised at how OK I felt. So all was good. The last photo is of the rubbish picked up by the entrance sign. Why do people think it's OK to toss rubbish on the ground? How hard is it to - 3 weeks ago
Morning run on a cool, clear, West Coast wintery morning ❄️ snow on the alps leads to a crisp breeze. Thankful for my @icebreakernz top 🏃♂️ #coachray #QwikKiwi
Ironman Swim PB
I’ve taken my most popular training plan and given it a make over for 2020. I’ve taken the 12 Weeks to an Ironman Swim PB – Swim Faster with Smarter Training and I’ve modified to to expand the programme from 12 weeks and include an option for more than 3 swims per week.
Now the programme has created some great times for athletes competing at Ironman events around the world, but it was overly set in stone. Now if you have got between 8 & 24 weeks to an Ironman and are consistently swimming 3x, 4x or 5x per week, I’ve created an option for you. This is regardless of the length of pool 25m, 33⅓yd or 50m pool.