Run Fartlek – Page 33 – Coach Ray – Qwik Kiwi Coaching

Fartlek Session

Friday Fartlek Run: 3x 10min Threshold

This session is great to develop speed for runners aiming for an event between 10km and marathon distance.

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Fartlek

Friday Fartlek Run: 4x 8min Threshold

This session is great for developing speed for runners aiming for an event between 10km and a marathon distance.

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Fartlek Workout

Friday Fartlek Run – Half Marathon Tempo Progression E

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

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Fartlek Workout

Friday Fartlek Run – Half Marathon Tempo Progression D

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

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Fartlek Session

Friday Fartlek Run – Half Marathon Tempo Progression C

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

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Include Speed Into Your Long Run With This Great Workout

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

Friday Fartlek Run – Half Marathon Tempo Progression B

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

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Tri Coach

Friday Fartlek Run – Half Marathon Tempo Progression A

Tempo runs are a great training session to include as you prepare for a half marathon. They help develop your aerobic efficiency as well as…

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Fartlek Session

Friday Fartlek Run – Don Bosco Mountain Fartlek

This is a great session that will develop speed, lifting your pace at VO2 Max. Speed work is an important training session for all runners, as…

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Fartlek Session

Getting More Out Of Your Long Runs

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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Swim Fitness Builder

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Triathlon Training

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

10k Run Training

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Cycling TP

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Tuesday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week (25m/50m Pool)

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%.

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.