half marathon race day – Coach Ray

How to Pace a Half Marathon: Start Smart, Settle In & Finish Strong

Learn how to pace your half marathon by starting smart, settling into race pace, and finishing strong. Discover why banking time early can backfire, how to divide 21.1km into three manageable sections, when to adjust pace for conditions, and how disciplined pacing can help you race your strongest final kilometres.

Don’t Let Race Morning Ruin Your Half Marathon

Race morning is not the time to try something new. Discover how practising your breakfast, warm-up, clothing, fuelling, and race-day routine during training can reduce nerves, prevent avoidable mistakes, and help you arrive at the start line feeling calm, confident, and ready to perform your best half marathon.

How to Balance Swimming, Cycling and Running for Your First Triathlon

Learn how to balance swimming, cycling and running when preparing for your first triathlon. Discover why the three disciplines shouldn’t be treated as separate programmes, how to manage intensity and recovery, where to focus your training, and how to progressively bring swim, bike and run together for race day.

Are You Fit Enough for Your First Sprint Triathlon?

Thinking about your first sprint triathlon but wondering if you’re fit enough? Learn the swimming, cycling and running benchmarks that can help you decide whether you’re ready to begin race-specific training, what to work on if you’re not quite there yet, and how to take your next step with confidence.

How Long Should Your Long Run Be for a Marathon?

Your marathon long run needs to build the endurance and durability required for 42.2 kilometres without compromising the rest of your training. Learn why there is no magic distance, how to progress your long runs appropriately, and why consistency, controlled intensity, fuelling practice and recovery matter more than one monster session.

From “I’m Not a Runner” to Crossing the Finish Line: Lisa’s Story

Lisa’s journey proves that every runner starts somewhere. Discover how one decision to begin led from beginner run/walk sessions to completing the Kaikōura Whale Run 10km, and why your own running story could start with a single step today.

What Is a Brick Session and Do You Really Need Them?

A brick session combines two disciplines back-to-back, usually cycling followed by running. Learn why brick workouts are valuable for Ironman 70.3 training, how they prepare your body for the bike-to-run transition, and when to include them in your programme without adding unnecessary fatigue or compromising your overall training consistency.

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.

Coach Ray – Qwik Kiwi Coaching

Tag: half marathon race day

How to Pace a Half Marathon: Start Smart, Settle In & Finish Strong

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Don’t Let Race Morning Ruin Your Half Marathon

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How to Balance Swimming, Cycling and Running for Your First Triathlon

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Are You Fit Enough for Your First Sprint Triathlon?

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How Long Should Your Long Run Be for a Marathon?

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From “I’m Not a Runner” to Crossing the Finish Line: Lisa’s Story

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What Is a Brick Session and Do You Really Need Them?

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

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Top 20 Run Workouts From Coach Ray eBook

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

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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