4 Weeks to 4km – Get Fitter and Faster And Be Able To Run 4km In 4 Weeks Time
4 Weeks to 4km – Get Fitter and Faster And Be Able To Run 4km In 4 Weeks Time by Ray Boardman
Get started with running by following along with Coach Ray’s ‘4 Weeks to 4km’ run/walk programme.
Are you a busy Mum or a busy executive that needs a simple easy to follow programme that you can follow along with to lose weight, improve your health and get started with running.
12 Weeks to an Ironman Swim PB
This eBook is a comprehensive swim training programme that will have you swimming at your best in 12 weeks. Have you got 12 weeks left prior to an Iron Distance race and still need to sort out your swim? This eBook contains a comprehensive periodised swim training programme to get you swimming an Iron Distance PB.
View More 12 Weeks to an Ironman Swim PB
Saturday Swim Session: Millions of Hundreds, Hundreds of Free
Spending a large amount of time swimming at or near your threshold pace and mixing in a bit of faster (or slower) swimming will develop not only your ability to sustain pace, but also give your VO2 max a boost. This session is great for swimmers and triathletes preparing for longer, open water swims.
View More Saturday Swim Session: Millions of Hundreds, Hundreds of Free
Friday Fartlek Run: Matt Dixon’s 70.3 Run Intervals
Showing your body race pace efforts is important for developing pacing control for your event. These intervals are great for developing your race speed for a half marathon or longer. This session is great for runners and triathletes especially those running a half marathon or longer.
View More Friday Fartlek Run: Matt Dixon’s 70.3 Run Intervals
Wednesday Windtrainer Workout: Patrick McCrann’s 70.3 Intervals
Longer intervals at threshold effort will develop your ability to buffer lactic acid and receover qwikker. This session is great for Ironman 70.3 athletes but all triathletes, road cyclists (particularly longer time trialists and those likely to attempt a breakaway) and mountain bikers will also benefit from the fitness it develops.
View More Wednesday Windtrainer Workout: Patrick McCrann’s 70.3 Intervals
Tuesday Training Plan: Fitness Swimming Training Plan (Intermediate 8 week Plan) 3 swims per week
This programme will build your swimming fitness and develop your confidence and speed in the water even more. Designed for Beginner & Intermediate triathletes and swimmers who are looking to improve their swimming fitness.
View More Tuesday Training Plan: Fitness Swimming Training Plan (Intermediate 8 week Plan) 3 swims per week
Matt Fitzgerald’s High Tech Periodisation for a Runner’s Edge
Matt Fitzgerald has written numerous books around enhancing performance for both runners and triathletes. In his The Runner’s Edge book that he wrote with Stephen McGregor he describes using TrainingPeak’s Performance Management Chart (PMC) to manage periodisation and also optimise performance.
View More Matt Fitzgerald’s High Tech Periodisation for a Runner’s Edge
Chef Ray – Seared Beef with Beet & Pepita Salad
Qwik and easy to prepare, this is a flavoursome and delicious meal.
View More Chef Ray – Seared Beef with Beet & Pepita Salad
Saturday Swim Session: Yuri’s Broken Set For Mortals
Katie Ledecky dominated female distance swimming setting the World Record in the 400m, 800m and 1,500m Freestyle, and won five Olympic Gold Medals and 15 World Championships, more than any other female swimmer. This session was a staple leading into major championship events, and will benefit any triathlete or open water swimmer.
View More Saturday Swim Session: Yuri’s Broken Set For Mortals
Friday Fartlek Run: Culpepper’s Long Intervals #3
Building your top end speed is important. The best way to do this is to ensure that you have a good rest between reps and can continue to run at that top end speed. This session is great for runners and triathletes especially those running 5-10km events.
View More Friday Fartlek Run: Culpepper’s Long Intervals #3