Thursday Training Plan: 4-Week Running Speed Boost (Reusable and start any week)
4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who want to run 5km qwiker, the primary goal of this training plan is to make you FASTER.
Chef Ray: Warm Chicken, Pumpkin & Feta Salad with Hummas
Quality carbs from the pumpkin provides fuel for your workouts, and the protein from the chicken assists with the recovery.
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Tuesday Training Plan: Injured Runner 4-Week Training Plan (3x/week)
Are you sidelined by an injury but still eager to stay in peak running shape? Introducing our specialised 4-week training plan designed specifically for injured runners. Led by Coach Ray, a seasoned expert in the field with over two decades of professional coaching experience, this program is tailored to help recreational athletes maintain their aerobic fitness levels while recovering from injury.
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Monday’s with Jessica [Ep 51] – School Swimming Sports
This week my training has continued to increase again as it has been for the past few weeks. I’m starting to feel more like myself through my consistent training and levels hit in zone. This week I had my school swimming sports, this year was the first year I went into it with a mindset that wasn’t all about winning and trying to break records, meaning that if I didn’t hit those expectations I wouldn’t be down on myself.
View More Monday’s with Jessica [Ep 51] – School Swimming Sports
Monday Brick: Triathlon Taren’s Basic Brick Sequence A
A brick session is a great way to develop your body for transitioning from one discipline to the next. This version is perfect for utilising if you have limited time and is under an hour in duration.
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Sunday Smart-Trainer Session: Overcooked Premium Processor Minus by Tyler
Unleash your beast with this workout designed to screw your FTP up. Get ready to sweat blood, and emerge as a winner. This is a great workout for all cyclists to do when short on time and want to improve their Functional Threshold Power (FTP).
View More Sunday Smart-Trainer Session: Overcooked Premium Processor Minus by Tyler
Saturday Swim Session: Swim Speed Builder
Sprint Training is the cherry on the top that gives you your race speed. With a periodised training plan, the preceding sessions are all building to this point to maximise and optimise the speed developed in these sessions. This session is perfect for master’s swimmers, although not specifically targeted for triathletes and open water swimmers this session will help sharpen the top-end swim speed.
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Friday Fartlek Run: 1:10hr Progressive Run
Building your pace and intensity throughout a run will help you develop more efficient biochemical processes wot help clear and remove lactic acid. This run is great for runners and triathletes competing in 10km to half marathon distance events but is also beneficial for 5km and marathon runners as well.
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Thursday Training Plan: Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Want to get fitter and stronger for your cycling? This strength and conditioning programme requires standard gym equipment and can be done at almost any gym. Designed for cyclists who have a beginner/intermediate level of experience with strength and conditioning and who are looking to develop their strength as they prepare you to COMPLETE YOUR event in 12 weeks.
View More Thursday Training Plan: Cycling Strength Training Plan (BEGINNER/INTERMEDIATE 12-week Plan – Start Any Monday)
Chef Ray: Chicken Pasta Salad
Fantastically fresh, this salad hit the spot with both protein (for recovery) and carbohydrates (for fuel).
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