Friday Fartlek Run: VO2 Max 12x 2min
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run – Double Mona Fartlek
This is the perfect session to include after a base building phase of training when you have already included speed work into your training. Speed work is an important training session for all runners, as well as triathletes, to make you faster.
Friday Fartlek Run: VO2 Max 10x 2min
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: 2x 3min, 4x 1:30min, 6x 45sec
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: 4 VO2 Max Sets of 4x 45 seconds
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: VO2 Max 10x 1min
Improving your VO2 Max will enable you to run at higher intensities. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: VO2 Max 8x 2min
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: Faster 5km 12 Week Challenge
Want to get fitter and faster for Park Run or another 5km series? Today is the last day I’m accepting athletes on this programme as it commences on Saturday. This programme is designed for runners of all abilities to run…
Friday Fartlek Run: Special K’s – Jan Frodeno’s 1km Run Reps
Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
Friday Fartlek Run: Special K’s – Cut Down K’s
Doing 1km reps is very popular with triathletes and runners to improve speed. This is a perfect session for runners and triathletes running events up to Half Marathon in distance.
3 weeks ago
It sounds crazy to make biscuits with chickpeas, but WOW does this work well. Watch friends and your children's faces when they tell you how yummy they are and then advise them that they are made of chickpeas!!! Get the recipe from the link in my bio @Coach_Ray_NZ #qwikkiwi #coachray #food4athletes #foodforathletes #chocolatecookies #chickpeacookies- 5 days ago
When not many old people run the Canterbury Half Marathon this is what happens Certainly did not expect an age group win (women's 60-69). Wine and commemorative glasses woohoo. I'm not really a wine drinker, but I think I can make an exception Later I'm sure the wine glasses won't mind being filled with dark beer . I'm pretty stoked actually and my time wasn't too bad. . Thank you @videotestimonials .co.nz for kindly taking the first picture in this post on my cell and for the wee chat. . #winnerwinnerchickendinner #agegroup #agegrouper #canterburyhalfmarathon #pegasus #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 - 2 weeks ago
After a good number of leg reps in the gym yesterday, I gave myself permission to run at a pace that felt comfortable in the park run this morning. My legs had felt a bit sluggish in the warm up. So off we go. I didn't feel like I was smashing myself (absolutely gasping for air). My glutes feel strong and I remind myself that this is the benefit of doing workouts like yesterday. Long story short, today was my fastest time since getting back from holiday at the end of October. That was a pleasant surprise. . Photo credits - 3 weeks ago
My little chicken legs ran at a much more consistent pace tonight although there was only seconds difference compared to my result last week in the run leg of the biathlon. I'm quite pleased with that as I didn't feel like I was moving as fast as last week (translate to I wasn't gasping quite as much). I had a couple of runners in sight the entire way. We started at the same time however they pulled away in the first 200m or so. I gained on them every time the route elevated at all and closed the gap but - 1 week ago
Hot run this morning with a few spots of rain. Thank goodness it was cloudy! Running into a strong northerly wind at times made me work hard. Red faced at the finish. Time for a soak in a bath of Epsom Salts before heading to work. . . #longrun #endurance #athlete #triathlete #duathlete #keepingactive #qwikkiwi #runner #running #run #runtraining #womenrunners #consistency #consistencyisthekey #oldandfit #fitover60 #keepingfit #redface #challengeroth - 2 weeks ago
Another long run in my endurance pace zone done n dusted. It was a bit of a challenge in warm conditions and left me with a red face. I haven't actually run since last Thursday night, however I'm reasonably happy with the consistent pace. . Over the weekend I enjoyed my sister-in-law and her partner staying. I also had my work Christmas function which started at 11am on Saturday and finished at 11am Sunday although I didn't get home until the afternoon. Monday and Tuesday I worked in the garden before and after work as the weeds are responding to - 3 weeks ago
Holding pace for a large number of reps, is always challenging and this session challenges you by throwing a series of sprints in the middle of things. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims. Get the full details of this session from the link in my bio @coach_ray_nz #coachray #qwikkiwi #allfortheswim #swimsession #swimsessions #triswimcoach #triswimtraining - 5 days ago
Race day yay Well I am pleased with the result. I got a long run done last Tuesday and I had planned a short run once I started my road trip south, but that didn't eventuate. I didn't stress about it. I thought I'll walk if I have to, but I'll start and I'll finish. I did walk at the drink stations. I could taste the salt from the sweat on my face, so I drank electrolytes and tipped water of myself to cool off. It was very hot and windy. The tail wind was helpful but I found it - 4 days ago
I did a short recovery run at Hagley Park this morning and stopped to capture a few photos on the way. My legs feel pretty good. I kept moving as much as possible after yesterday's half marathon to move any lactic acid. Last evening I did mobility exercises and massaged my legs. I'm sure that contributed to them feeling good this morning. . . #hagleypark #christchurch #recoveryrun #park #runinthepark #nz #newzealand #runningterritory #travel #travelphotography #travelling #athleteonholiday #runner #running #qwikkiwi
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.