Long Run – Coach Ray – Qwik Kiwi Coaching

long run

The Purpose Of The Weekly Long Run

Your weekly long run is the foundation of successful half marathon training. Discover why it’s so important, how it builds endurance and confidence, and why running it at the right pace prepares your body and mind for 21.1km more effectively than simply running faster or further.

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Long Run

Monday’s with Jessica [Ep 62]: Weekly, Long Run

My long runs have began to be run consistently before school starts every Friday morning, now that I have increased my time to two hours I am getting myself up by 5am to give myself time to get everything ready to start running by 5:40-45, this leaves me enough time to complete the run by around 7:40am. At first this was hard, especially having to run through the dark, and know I will have to go to school after.

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Clatters Chatter: Do You Enjoy Sport?

Hey guys welcome back to another article about my training. Today I will be talking about enjoyment of sport in general and why we should…

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Clatters Chatter: A Fun And Hard Training Session

For today’s post, I will be talking about one of my favorite training sessions. I would like to discuss why I love this type of…

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Fartlek Run

How to Include Threshold Work Into Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Fartlek Run

How To Get Faster By Incorporating Speed Into Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Progressive Run

Get More Speed By Including It In Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Fartlek Workout

Get More Speed Through Including It In Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Fartlek Session

Getting More Out Of Your Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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Fartlek Workout

Advance Your Progressive Long Run

The majority of my athletes do their long run in the weekend and this is the perfect time to do it as most people have…

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how to start running

“I’m Not a Runner.” The Four Words That Stop Thousands of People Before They Even Start

Many people believe they’re “not runners,” but every runner starts somewhere. Discover why the biggest barrier to running isn’t fitness—it’s mindset. Learn how taking that first step can build confidence, create lasting habits, and help you become the runner you never thought you could be.

Ironman 70.3 training

Why Consistency Matters More Than Epic Training Days

Consistency is the foundation of successful Ironman 70.3 training. Discover why regular, purposeful training sessions deliver better results than occasional epic workouts, and learn how structured swim, bike, run, and recovery sessions help first-time and recreational triathletes arrive at race day confident and prepared.

Ironman 70.3 training

The Biggest Mistakes First-Time Ironman 70.3 Athletes Make

Preparing for your first Ironman 70.3? Discover the biggest mistakes first-time athletes make and learn how consistent training, smart recovery, balanced preparation, and a structured plan can help you arrive at race day confident, prepared, and ready to enjoy your best long-course triathlon experience.

best 5K training plan

What Makes a Great 5K Training Plan?

Not all 5K training plans are created equal. Discover the essential features every effective programme should include, from structured progression and purposeful workouts to recovery and flexibility. Learn how to choose a plan that fits your lifestyle and gives you the best chance of achieving your running goals.

long run

The Purpose Of The Weekly Long Run

Your weekly long run is the foundation of successful half marathon training. Discover why it’s so important, how it builds endurance and confidence, and why running it at the right pace prepares your body and mind for 21.1km more effectively than simply running faster or further.

Fartlek Run

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.

Fartlek Run

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

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.

Zwift

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.

Swim Sessions

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.