Fartlek Run – Page 47 – Coach Ray

Friday Fartlek – 8 Weeks to a faster 10k: 5km Time Trial

This workout continues the development to improve your 10k speed over 8 weeks. This is the fourth workout in this series (the first can be…

Friday Fartlek – 8 Weeks to a faster 10k: 2 Mile + 4x 1 Mile

This session develops sustained speed and lactate tolerance.

Friday Fartlek Run – 8 Weeks to a faster 10k: 10-12x 400m

This workout will develop your speed as well as your speed endurance.

Friday Fartlek – 8 Weeks to a faster 10k: 6x 1mile

This is a challenging session that will develop your ability to push harder with each rep, as you get plenty of recoveries. The hard and fast reps will build your speed.

Friday Fartlek: 5x 1,000m + 4x 200m

Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.

Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m

This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.

Friday Fartlek Run: Moller’s 2-Milers

This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run…

Friday Fartlek Run: Yasso 800’s

This session provides you with a great speed work session that will benefit you whether you are training for a 5km or a marathon. It can…

Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m

This session is great at developing your ability to sustain a maximal effort.

Friday Fartlek Run: Ross Creek Intervals

In this session, I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34…

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.