5km PB Archives - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

5km PB

Tuesday Training Plan: Faster 5km 12 Week Training Plan

Last week I had the privilege to arrive in Wellington just prior to the weekly Waterfront 5km series. I was on a school holiday road-trip with my 9 year old daughter and our ferry was due to arrive at the scheduled start time. With an athlete competing in the event and keen to catch up with other friends at the event, although I wasn’t in a position to have a bit of a run as well. We turned up in time to see some scorching times with three runners coming in under 16 minutes!!! My PB is 16:20 and that was from about 25 years ago!!!!

How Jamie Took Over 2 Minutes Off His 5km Time In Only 4 Weeks

Jamie came to me wanting to improve his running and stay injury free for ultra-running events. he has a few goals lined up in the coming 12 months.

I’ve set up a structured programme for him that is going to progress him towards his goals. Like most busy people holding down a full time job and have a family that they need to spend time with he has struggled in the past with fitting his training in and then has ended up winging it on event day.

UltraHumps: Another month has disappeared

Hi Blog Followers Another week or rather month has ticked by as I get closer to the start of the events in December, with the three events towards the 1306 kms.  These are the 3 Half Ironmans over 3 consecutive weekends that month….

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