Wednesday Wind Trainer Workout: Cadence Builds
This session will develop your ability to step up your leg speed.
Getting Started in Running
So you know a friend or two that are getting involved with the couch to 5km or the park run programme and you want to get started as well but don’t know where to start from. Here are a couple…
Periodisation of Training: Weekly Periodisation Part 2
This is the second part of the article on Weekly Periodisation: the first can be found here. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Training Training Training Training Training A five day per…
Periodisation of Training: Weekly Periodisation Part 1
Periodisation is a term used by coaches and sports scientists alike to describe the concept of varying training load and/or stimulus to maximise the benefits for their athlete(s). This can happen at many different levels weekly, monthly or yearly. The…
Saturday Swim Session: Strength 400’s
This session will develop your strength endurance.
Friday Fartlek Run: Moller’s 2-Milers
This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run into the stadium at the Barcelona Olympics for the bronze medal in the Marathon.
Rest and Recovery: How to Recover from Racing and Training Better
Does your training and racing leave you tired and shattered? Want to get back up and going quicker after events or training sessions? There are a range of things you can do to assist with recovering from events and training…
Wednesday Wind Trainer Workout: 1-2-3-4-3-2-1min Pyramid
This session will enhance your VO2 max or how much oxygen your body can consume at its maximum effort.
Ask Coach Ray
If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant and is a prominent triathlon and marathon coach in…
Saturday Swim Session: Build 400’s
This session is great at developing your endurance swimming ability.
5 days ago
Motivation yay! Got my legs moving and knocked off the long run scheduled for today. My legs felt a little sore from Friday's gym session and yesterday's fast run, however once I got going I forgot how they felt I did give a thought to those doing the half marathon at Wellington this morning. Perhaps next year I might give that one a go. In the meantime I plan to do the half organised by @manawatustriders in May. I understand it will be a new course so that will be interesting. After all the warm weather we've had the breeze- 6 days ago
Huffing & puffing my way across the park run finish line this morning. Pleased to see my time is gradually coming back down, most likely a result of more consistency in both my run and strength training. . . #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrun #parkrunnz #selfbelief - 6 days ago
This morning's park run - around 500m from the turnaround at 2.5km. Photo credit Ness Mills ♀️ ♀️ ♀️ #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #parkrun #parkrunnz #selfbelief - 3 days ago
What felt a little uncomfortable three weeks ago is starting to feel comfortable and I needed to slow down a few times. Occasionally I've been dressed ready to run and I've struggled to actually go outside the gate and head down the street. I don't know what that's about & I have overcome it by driving somewhere to start my run. Today was almost one of those days, however I overcame the mind games and ran from home. Silly me! This image was taken alongside the river. At this point I would normally be running up on the stop bank - 1 week ago
I included the new pathway around Queen Elizabeth Park Lake in my run this morning. It is nice and wide which will be great for pushchairs and wheelchairs. There is plenty of seating with picnic tables too. The area has had a real good tidy up and looks much better for it. As for my run, it went well as I focused on maximising time in my endurance pace zone. . . . #runningterritory #parklake #queenelizabethpark #run #runner #running #runtraining #training #trainingsession #athlete former #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #qwikkiwi #instagram #instarunner #runnersofinstagram #selfbelief #runbythelake
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.