Sarah Swain – Coach Ray – Qwik Kiwi Coaching

Chef Ray: Apricot and Cardamom Christmas Cookies

These a deliciously crunchy, perfect for a mid-ride or post-ride snack.

Chef Ray: Choc-Cranberry Bliss Balls

These power packed, energy boosters are delicious and convenient (to both prepare and carry whilst training).

Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

Ready to run your first 10K but not sure where to start? 10K Kickstart is a 12-week beginner-friendly plan designed to take you from running 30 minutes to confidently finishing 10K—with just three runs per week. You’ll get a structured progression, app-based training calendar, private community support, and fortnightly coaching calls with Coach Ray to keep you on track. 🏃‍♂️🏁

Tuesday Training Plan: TriStrong: 8 Weeks to a Stronger, Faster You

💪 TriStrong: 8 Weeks to a Stronger, Faster You 💥

Build power, prevent injury, and enhance your triathlon performance.

Are you ready to take your triathlon training to the next level? 🌊🚴‍♀️🏃‍♂️ TriStrong is your all-in-one solution to building the strength, power, and endurance you need to dominate your swim, bike, and run.

This 8-week strength training plan is built specifically for triathletes who want to improve their performance and reduce the risk of injury. With two progressive strength training sessions per week, you’ll progressively build the muscles and endurance needed for peak race-day performance.

Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

🚴‍♂️ Pedal Power Plus: Unleash Your On-Bike Potential with Gym-Based Strength! 🚴‍♀️

Are you ready to take your cycling performance to the next level? Whether you’re aiming to conquer challenging climbs, accelerate with ease, or outlast the competition, the Pedal Power Plus 16-Week Program is your ultimate training partner

Tuesday Training Plan: Build the Stride – 12 Weeks to Stronger, More Confident 10km Running

12 Weeks to Stronger, More Confident 10km Running
If you’ve been running consistently but want to take your 10km to the next level, it’s time to train with purpose. Build the Stride is a 12-week structured 10km training plan designed to help runners move from consistent completion to strong, confident performance.

Thursday Training Plan: Speed to the Finish: 16-Week Half Marathon Mastery

Speed to the Finish: 16-Week Half Marathon Mastery 🏃‍♂️💨

Achieve Your Fastest Half Marathon with Our Advanced Plan! 🚀

Ready to set a new personal record? “Speed to the Finish: 16-Week Half Marathon Mastery” is crafted for intermediate runners who want to push their limits and run faster than ever before! If you’re running for over 60 minutes in your workouts, this program will take your performance to the next level. 🏃‍♀️🔥

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.

[…] running. Fartlek is a...

Friday Fartlek Run: Threshold Taper Workout (5×3min Intervals)

January 23, 2026 @ 7:00 AM

[…] of my Level’s intensity...

Monday’s Brick: Coach Ray’s Ironman 70.3 Threshold Brick C

January 19, 2026 @ 7:00 AM

[…] Session that you can do...

Sunday Smart-Trainer Session: Emma Snowsill's Threshold Bike Intervals C

January 18, 2026 @ 7:00 AM

[…] this article here for...

Saturday Swim Session: Ruby5 Swim Success Formula – Week 12 (Taper Week)

January 17, 2026 @ 7:00 AM

Friday Fartlek Run: 4×7-Minute Tempo Workout for Endurance

January 16, 2026 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: Sarah Swain

Chef Ray: Choc-Cranberry Bliss Balls

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Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

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Tuesday Training Plan: TriStrong: 8 Weeks to a Stronger, Faster You

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Thursday Training Plan: Pedal Power Plus – Unleash Your On-Bike Potential with Gym-Based Strength (16 week gym based training plan)

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Tuesday Training Plan: Build the Stride – 12 Weeks to Stronger, More Confident 10km Running

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Thursday Training Plan: Speed to the Finish: 16-Week Half Marathon Mastery

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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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