Thursday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week
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.
Coach Ray’s Sufferings: Consistency Has Been The Key This Week
This last week has been pretty good with some consistent training with 6 sessions completed.
Coach Ray’s Suffering – 4.7kg’s Lost in 4 Weeks
Well this week was a mixed bag, not overly bad, but poorly planned. My training was ad-hoc and so was my nutrition. Consequently my results weren’t that great. I’ll show you all the details at the end of the post.
Coach Ray’s Sufferings: Falling Off the Wagon
This week went pretty well, until I went away for the weekend and had a few too many beers and also order dessert. I figured I was burning a lot of kiloJoules with all the exercise I was doing and…
Coach Ray’s Sufferings: 2 Weeks in 3kgs Down
So another week down and another successful week of training and results to go along with it. I’ve lost a total of 3.0kg so far and I’m pretty happy with that. I’ll show you all the details at the end…
Coach Ray’s Sufferings: Time To Get Some Consistency Back
Last week was a bit of a mixed bag. With a lack of structure in my programming I didn’t complete as much training as I should have. I continued on with the strength training with Kutz on Monday, Wednesday and Friday. I…
What is the Secret to Swimming Faster over 1,500m in Only 4 Weeks?
4 Weeks to a Faster 1,500m With only two 2,000m sessions each week Do you want a swim programme that will enhance your swimming without over stretching your time and training commitment over winter? Sound too good to be true?
Coach Ray’s Sufferings: Slow Return to Training
I had to really focus on not pushing myself too early last week as I started feeling good. Probably on Thursday I could have gone for a workout, but chose not to, instead waiting until Friday.
Coach Ray’s Sufferings: Comeback from Injury
After crashing at the Wairoa Gorge a couple of weeks ago I haven’t really been able to do much. I hobbled around unable to walk properly for over a week. I went back to the doctor after a week and…
How Fast Are You Now?
This is the eighth and final session as we have now built your fitness. Now it is time to retest you and compare with your original benchmark from the first session. If you haven’t done the preceding sessions you can’t expect to have…
6 days ago The joys of having short legs - I feel like the kid that has wooden blocks added to the pedals until they grow and don't need them anymore. Despite envisaging gains, I doubt they'll have anything to do with the length in my legs . . #shortarse #chickenlegs #benchpress #bench #muscles #muscle #workout #gym #gymtime #gymopenallhours #gymselfie #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #fitnessimprovement #qwikkiwi #mizuno #press #run #runner #running
1 week ago Don't shoot, don't shoot (except with a camera) Today I got to the park run in time to have a short warm up. Running is starting to feel less of a struggle and I was able to up my pace at various times to make gains on other runners. Today's 5km was my quickest in the last three months. I am so glad I did a short run last evening. My legs didn't feel sore today despite the aerobic/strength circuit I did yesterday morning. In fact my legs felt really good considering some of the load they've worked under this
2 weeks ago Windy and farken cold. Made to work for this, tough day at the office #taupomarathon #lovetaup ō #qwikkiwi #dothemahigetthetreats
2 weeks ago I've had one of my best weeks for some time. At work I am very organised. At home despite having ample free time, I am disorganised and often running behind time. I can see how retired people can get in a pickle. I need a bit of structure to my day. Last week I started utilising the early evening (instead of watching TV) to prepare everything for the following day. The main thing was my meals. I am back to using @myfitnesspal I've used it before successfully, however I am finding it even better if my meals are sorted the
1 week ago I did a short run around Henley Lake just after 5pm tonight. It helped loosen up my legs, increase my step count, record my first run for this week and I was craving some fresh air. It did the trick and I enjoyed seeing the colours from the sunset. . . . #henleylake #wairarapa #runner #running #run #runtraining #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #qwikkiwi #sunset #lake #lateafternooncolours
7 hours ago I now have 28 park runs under my belt. There was a strong tail wind all the way out which meant a lot of digging deep on the way back. I made the most of the tail wind to keep ahead of the runners not far behind. At the turnaround I had caught up to the next runner ahead of me. I tucked in behind him, however I felt I could go faster despite the wind force, so I did. I managed to put more time into those behind me once into that head wind. My change in my pace
2 weeks ago Post the Greytown Park Run (walk or mixture). Severe procrastination nearly robbed me the chance to do today's park run. At 6am I hit the 10 minute snooze button. At 6.10am I hit the 10 minute snooze button. At 6.20am I again hit the 10 minute snooze button. At 6.30am I turned the alarm off. At 6.50am without leaving my bed, I once again checked the weather app. Then around 6.55am my feet touched the floor. It didn't look too bad outside. I jumped into the running gear I had sorted last night, grabbed a wind shield cycling vest to
1 week ago So I managed to get a little further today and not have to practice remounting for the first time. Now just need to keep practicing to improve. #smallgains #surfski #qwikkiwicoaching #qwikkiwi @kayakhq @coach_ray_nz @thinkkayak .global
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.