Coach Ray

Training for Excellence, with Excellent Training

Training Plan

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…

Thursday Training Plan: Injured Runner – 4 Week Conditioning Plan

Unfortunately as a runner, we often end up getting injured to the point where we can’t run. This weeks plan is a conditioning plan to help you maintain (or even build on) your aerobic fitness using cycling whilst you can’t run and are working through your rehabilitation.

Join the Tribe: ITU Age Group World Triathlon Champs

The ITU Age Group Triathlon World Champs are just over 16 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The…

Thursday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.

Join the Tribe: Taupo Marathon & Half Marathon

The Taupo Marathon & Half Marathon is just over 12 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The 12…

Join the Tribe: Auckland Marathon & Half Marathon

The Auckland Marathon & Half Marathon is just over 24 weeks away. Join the Qwik Kiwi Tribe as you prepare for the event and get a structured programme and fortnightly coaching calls as you build towards the event. The 24 week…

Thursday Training Plan: Triathlon Strength Training Plan

Want to get fitter and stronger for triathlon? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym. Designed for triathletes who are beginner/intermediate level of experience with strength and conditioning who are looking to develop your strength as…

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