Training Plan – Page 5 – Coach Ray

Tuesday Training Plan: FastLane Swim Mastery: 🏊‍♂️ A Time-Efficient 12-Week Plan for Busy Triathletes Eyeing Olympic & ½ IM Glory 🏅 2 swims per week

Dive into Excellence: Accelerate Your Swim Performance in Just 12 Weeks! 🚀

Embark on a journey to triumph in your next Olympic or ½ Ironman triathlon with our meticulously crafted swim training plan. Designed for the time-strapped triathlete with aspirations of conquering an Ironman 70.3 event, ‘FastLane Swim Mastery’ is your key to unlocking a faster, more confident swim during YOUR race.

Thursday Training Plan: Swim Fitness Builder 1.33 (3x swims per week) Training Plan

🌊 Dive Into Your Fitness Journey with Swim Fitness Builder 1.33! 🌊

Are you ready to make a splash back into the world of swimming? Introducing our exclusive eight-week program designed especially for you! Meet Swim Fitness Builder 1.33 – your ultimate guide to reclaiming your strength, confidence, and love for the water.

Tuesday Training Plan: Sprint Tri Supremacy: Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks

Sprint Tri Supremacy

Master the Swim, Dominate the Bike, and Conquer the Run in Just 20 Weeks!

Are you ready to push your limits and achieve your best-ever sprint triathlon results? With Sprint Tri Supremacy, you’ll follow a comprehensive 20-week training plan designed for intermediate athletes looking to elevate their performance across swimming, cycling, and running.

This program isn’t just a training plan—it’s a complete coaching experience with expert guidance and all the tools you need to succeed.

Tuesday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

🚴‍♀️🚴‍♂️ Faster Cyclist 4 Week Challenge 🚀

Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km sessions per week (25m/50m Pool)

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.

RideFit: Foundation — Get back in the saddle and rebuild your base fitness

Get back in the saddle and rediscover the joy of riding — at your own pace.
RideFit: Foundation is the perfect starting point for anyone new to e-biking or returning after time away from regular exercise. Over eight weeks, you’ll rebuild your base fitness, improve your endurance, and gain confidence with every ride.

parkrun Kickstart: Join the Exclusive Beta Group to Run Your Best 5K Yet

Join the parkrun Kickstart Beta Group and get 4 weeks of expert coaching to improve your 5K. Limited to 20 athletes – secure your spot now!

Monday’s Brick: Coach Ray’s Ironman 70.3 Tempo Brick #11

Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that is typically maintained during fast Ironman 70.3 events. It is higher than the aerobic effort of long steady workouts, sort of in the mid-zone between the aerobic and threshold efforts. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for triathletes competing in Ironman and Ironman 70.3 distance events.

Thursday Training Plan: 12 Week Runner Base Building Training Plan for Runners comfortably running for 30min

🏃‍♂️ Unlock Your Running Potential with Our 12 Week Runner Base Building Training Plan! 🏃‍♀️

Are you a beginner runner or someone returning to running after a break? Whether you’re overcoming an injury or just getting back into the groove, our 12 Week Runner Base Building Training Plan is designed to help you build a strong foundation, boost your endurance, and gain confidence in your running journey.

Thursday Training Plan: FastLane Swim Mastery – 🏊‍♂️Time-Efficient 16wk Plan for Busy Olympic & ½IM Triathletes🏅 2 swims/wk

Dive into Excellence: Accelerate Your Swim Performance in Just 12 Weeks! 🚀
Embark on a journey to triumph in your next Olympic or ½ Ironman triathlon with our meticulously crafted swim training plan. Designed for the time-strapped triathlete with aspirations of conquering an Ironman 70.3 event, ‘FastLane Swim Mastery’ is your key to unlocking a faster, more confident swim during YOUR race.

How to Balance Swimming, Cycling and Running for Your First Triathlon

Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.

Are You Fit Enough for Your First Sprint Triathlon?

Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.

How Long Should Your Long Run Be for a Marathon?

Your marathon long run needs to build the endurance and durability required for 42.2 kilometres without compromising the rest of your training. Learn why there is no magic distance, how to progress your long runs appropriately, and why consistency, controlled intensity, fuelling practice and recovery matter more than one monster session.

From “I’m Not a Runner” to Crossing the Finish Line: Lisa’s Story

Lisa’s journey proves that every runner starts somewhere. Discover how one decision to begin led from beginner run/walk sessions to completing the Kaikōura Whale Run 10km, and why your own running story could start with a single step today.

What Is a Brick Session and Do You Really Need Them?

A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.

eBooks

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.