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…
3 days ago Red ribbon for half marathon finishers, black ribbon for marathon finishers and green for the 8.5km. Feels very surreal that I even did it. Definitely recommend it. . . #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #greatwallofchina #greatwall #bling
1 week ago Got our scheduled short run in this morning. Fly out this afternoon. . . . #shortrun #athlete #triathlete #duathlete #runner #running #run #runtraining #qwikkiwi #qwikkiwiendurancetraining #dedication #consistencyisthekey #consistency #fitover60women #maturerunner #womenrunners #fitover50 #oldandfit #coachray #coachraynz #athleteonholiday
1 week ago DB chest press at my favourite gym. Gradually building up my overall strength. It certainly has improved. Last year I was only able to shuffle a 30kg bag of cement around on the garage floor to move it. Now I can actually lift it to take it to where I need it. . . . #smallgains #chestpress #gym #gymtime #muscles #muscle #workout #gymopenallhours #waiweight #patience #athlete #triathlete #duathlete #runner #running #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #fitness #muscleworkout #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women
5 days ago The Great Wall of China half marathon is done and dusted. I was an hour quicker over the wall section than the recce we did the other day. My legs felt better and I was a bit more confident, even running down some of the more shallow steps. It was an amazing event. Feels quite surreal to have done it. . . . #halfmarathon #21km #event #athlete #triathlete #duathlete #runner #running #greatwallofchina #greatwall #qwikkiwi #qwikkiwicoaching #maturerunner #womenrunners #mizuno #medal #bling #oldandfit #fitover60 #keepinghealthy #keepingfit #coachray #coachraynz
2 weeks ago Beyond the 4 legged supporters in the paddock are the park run runners gathering this morning for their 8am start. The supporters were very intrigued. This morning was my first run in 2 weeks. I have been continuing my strength sessions in the gym, however I've felt overloaded with other life things recently and put my running on hold. Now I've got a few stressors sorted, I am back on track. . . @parkrun .nz #parkrun #parkrunnz #greytownparkrun #woodside #greytown #run #runner #running #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner #womenrunners #gofaster
6 days ago It’s been a while but off for a ride in #hanmersprings . #coachray #qwikkiwi
1 day ago Who else gets a song stuck in their head whilst running? @bradley .gaga #alwaysrememberusthisway was stuck in my head as I did #hillreps preparing for @kaiteriteri2mapua this weekend #qwikkiwi #coachray ♂️
6 days ago Yesterday our tour group of 15 were dropped at the start of the section of Wall which is part of the course for the half marathon on Saturday. 3.3km later we arrived back at what will be the start & finish line area. Climbing up & down steps is a challenge as I train on the flat! It took me a while to get "warmed up". The smog was quite evident. Not all the wall is steps. Some parts were slippery. It is amazing to think how old the Wall is and how it was built. It took me 2
2 weeks ago #breaking20 #faster5km #qwikkiwi #anythingispossible #28daychallenge
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.