Saturday Swim Session: Endurance Sets Will Build Your Stamina
Swimming longer reps within a set will develop your stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
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.
Wednesday Windtrainer Workout: Bicycling Mag’s Speed Intervals
This is a windtrainer session that is great for improving your power and speed, as well as your ability to recover qwikly from high intensity efforts. Although targeted towards road cyclists, mountain bikers & draft-legal triathletes, it is a good off season fitness session for non-draft-legal triathletes.
Saturday Swim Session: Paddles Will Develop Your Swimming Strength
Utilising Hand Paddles will develop strength in your swimming stroke. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
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…
Wednesday Windtrainer Workout: Bicycling Mag’s Climbing Bursts
This is a windtrainer session that is great for a developing your ability to attack or respond to an attack on a climb. Although targeted towards road cyclists & mountain bikers, it is a good off season fitness session for other triathletes.
Saturday Swim Session: How To Use 300s To Build Your Stamina
A good way to develop your stamina is to swim longer reps. 300m reps work well because it is an unique distance, that will require you to judge your pacing. This will challenge you cognitively as well as physiologically. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
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.
Wednesday Windtrainer Workout: Bicycling Mag’s Ladder Intervals
This is a windtrainer session that is great for a developing your specific race fitness which will help you deal with surges in pace and effort. Although targeted towards road cyclists, mountain bikers and draft-legal triathletes, it is also a…
1 week ago An active rest day today for me, so I got a variety of movements done along with some stretches. Everything is a work in progress. I find it good to video what I'm doing occasionally because often what I think I'm doing and what I am actually doing are not quite the same. My back is not flat when it's meant to be, my leg in the hip CARs has dropped, I'm restricted in the ITB stretch. As for stretching my quads by leaning back. I'm not leaning back far but it is further than I used be able to
1 week ago I run for breakfast There was a great turnout for the first Flaxmere Park Run. I came in 63rd which is my age Don't ask me how I managed to coincide that! The atmosphere was festive and the 3 lap course was nice to run on. I will travel back & do it again. This was my first fast run for a number of weeks including the 3 weeks on holiday. Today is the first day of a new training plan - Faster 5km 12 Week Challenge. It is similar to the training my coach has previously scheduled, however the
2 days ago Well today is the slowest of my 14 Greytown Park Runs. I nearly didn't make it to the start line. My bed was so cosy. However I'm glad I did make it. My glutes were sore after some walking lunges with a couple of 5kg plates I did yesterday. My bathroom scales showed I have an extra kg or two on top of an already extra kg or two. Because I left it so late to leave, I did not allow enough time for a warm up. It was 2C so a warm up would have helped. I know I
4 days ago #strugglestreet for this mornings run #qwikkiwi #coachray
6 days ago Great run this morning #donboscomountainfartlek #fartlek four sets to fell the burn. #coachray #qwikkiwi
5 days ago Today's run concludes Week 1 of the Faster 5km in 12 Weeks Training Plan I am following. I headed under the foot swing bridge to Henley Lake. My legs felt a bit heavy today, however I am happy with the pace. . . . #swingbridge #footbridge #bridge #5km #training #trainingsession #run #runner #running #runtraining #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #sneakyshadow
1 week ago In action at the inaugural Flaxmere Park Run yesterday. Not sure who took the photo. It was posted on the Flaxmere Park Run FB page. Thank you! My legs feel quite good at the moment. I have scheduled today as a rest day. Later I have a long drive home. I suspect my legs will seize up being in a seated position. So once home I'll do some mobility movements to unstiffen them. . . . #parkrun #backintoit #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner
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.