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…
1 week ago
Race day yay Well I am pleased with the result. I got a long run done last Tuesday and I had planned a short run once I started my road trip south, but that didn't eventuate. I didn't stress about it. I thought I'll walk if I have to, but I'll start and I'll finish. I did walk at the drink stations. I could taste the salt from the sweat on my face, so I drank electrolytes and tipped water of myself to cool off. It was very hot and windy. The tail wind was helpful but I found it- 2 days ago
I did the Blenheim park run for the first time yesterday. It's run along a sealed pathway starting near the heart of Blenheim and following the river on and out and back course. I returned later to get these images. . . #blenheimparkrun #blenheim #parkrun #qwikkiwi #athleteonholiday #instatravel #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #maturerunner #womenrunners #consistency #consistencyisthekey #riverside - 1 day ago
Better late than never! Arrived home from road trip (drove 1500km all up), got washing out on the line, sat down for a cuppa & had an unplanned nap , checked glasshouse - thank you @lfet22 for looking after it - picked lettuce and strawberries plus a couple of cherry tomatoes, got dried washing in & then thought shall I leave my run till tomorrow #storyofmylife . No I'm going to do 30 minutes. Drove to #henleylake and enjoyed a run in my endurance pace zone. So glad I got off my a** . . #lateeveningrun #trainingrun #run #runner #running - 1 week ago
I did a short recovery run at Hagley Park this morning and stopped to capture a few photos on the way. My legs feel pretty good. I kept moving as much as possible after yesterday's half marathon to move any lactic acid. Last evening I did mobility exercises and massaged my legs. I'm sure that contributed to them feeling good this morning. . . #hagleypark #christchurch #recoveryrun #park #runinthepark #nz #newzealand #runningterritory #travel #travelphotography #travelling #athleteonholiday #runner #running #qwikkiwi - 1 week ago
When not many old people run the Canterbury Half Marathon this is what happens Certainly did not expect an age group win (women's 60-69). Wine and commemorative glasses woohoo. I'm not really a wine drinker, but I think I can make an exception Later I'm sure the wine glasses won't mind being filled with dark beer . I'm pretty stoked actually and my time wasn't too bad. . Thank you @videotestimonials .co.nz for kindly taking the first picture in this post on my cell and for the wee chat. . #winnerwinnerchickendinner #agegroup #agegrouper #canterburyhalfmarathon #pegasus #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 - 2 weeks ago
After a good number of leg reps in the gym yesterday, I gave myself permission to run at a pace that felt comfortable in the park run this morning. My legs had felt a bit sluggish in the warm up. So off we go. I didn't feel like I was smashing myself (absolutely gasping for air). My glutes feel strong and I remind myself that this is the benefit of doing workouts like yesterday. Long story short, today was my fastest time since getting back from holiday at the end of October. That was a pleasant surprise. . Photo credits - 2 days ago
Congratulations @robyn .williams.507 @queenstownmarathon goal completed. Onwards to @hawkesbaymarathon Read about Robyn's journey at the link in my bio. #QueenstownMarathon #coachray #QwikKiwi - 2 weeks ago
Hot run this morning with a few spots of rain. Thank goodness it was cloudy! Running into a strong northerly wind at times made me work hard. Red faced at the finish. Time for a soak in a bath of Epsom Salts before heading to work. . . #longrun #endurance #athlete #triathlete #duathlete #keepingactive #qwikkiwi #runner #running #run #runtraining #womenrunners #consistency #consistencyisthekey #oldandfit #fitover60 #keepingfit #redface #challengeroth
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.