Beginner Training – Page 16 – Coach Ray

Friday Fartlek: 6 by X

This session is similar to this workout from October but instead of being based on distance it is based on time. This session can be done instead…

Friday Fartlek Run: 10x 100m Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency. All runners can benefit from this session including ultrarunners and triathletes as it’s a perfect recovery run.

Wednesday Windtrainer Workout: Descending Intervals

The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Saturday Swim Sessions: Getting started with Swimming

Over the next few weeks, I’ll post a series of workouts to assist you to improve your swimming. These sessions are targeted toward beginners who…

Wednesday Windtrainer Workout: Descending Intervals

This session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Friday Fartlek: Ladder Workout

This session is a great way to develop race speed and is best done on an athletics track.

How to Fuel For a Half Marathon

This post started out as an email response to a question about fuelling for a half marathon: Previous advice during a race is not to…

Wednesday Windtrainer Workout: TTT

The session is a great way to develop your ability to ride hard for 40km, as in an Olympic distance triathlon or a cycle Time Trial (TT).

Friday Fartlek: Pace Calibration Run (PCR)

This session is a great way to simulate a race and build your confidence.

Wednesday Windtrainer Workout: Half Ironman Surges

The session is a great way to develop your ability to ride a steady state for about 90km (like a half Ironman or 70.3) and be capable…

Thursday Training Plan: Faster Cyclist 6 Week Challenge (4 rides per week) for cyclists comfortable riding 3hours +

🚴‍♂️ Unlock Your Potential: A 6-Week Journey to Superior Cycling Performance 🚴‍♀️Welcome to a transformative cycling experience designed to elevate your Functional Threshold Power (FTP) and propel you towards excellence on the road or trail (real or virtual). With just 6 weeks of focused training, you can expect a substantial boost to your FTP, with an average improvement of 8% within the first month.

Tuesday Training Plan: Swim Speed Improver 3.0

Unleash Your Potential with the Qwik Kiwi Swim Speed Improver 3.0 Plan! 🏊‍♀️🏊‍♂️
Are you ready to elevate your swimming speed and reach new personal bests? The Swim Speed Improver 3.0 is a 5-week targeted training plan for swimmers who typically swim more than 3,000m per session. Designed to enhance your speed over 50m and 100m, this program delivers proven results.

Thursday Training Plan: Olympic Triathlon Training Plan for Busy Triathletes

Crush Your Olympic Triathlon Goals Without Overloading Your Schedule! 🏊‍♀️🏊‍♂️🚴‍♀️🚴‍♂️🏃‍♀️🏃‍♂️
Are you ready to conquer your next Olympic triathlon but struggling to fit training into your busy life? Whether you’re balancing work, family, or studies (or all three!), Coach Ray’s Olympic Triathlon Training Plan for Busy Triathletes is here to help you succeed without sacrificing your life outside of training.

Tuesday Training Plan: Speed to the Finish: 24-Week Half Marathon Mastery

Speed to the Finish: 24-Week Half Marathon Mastery 🏃‍♂️💨
Elevate Your Performance with Our Advanced Plan! 🚀
Are you ready to shave minutes off your half marathon time? “Speed to the Finish: 24-Week Half Marathon Mastery” is designed for intermediate runners looking to push their limits and achieve their fastest race yet! If you’re already running for over 90 minutes in your workouts, this program will take your performance to the next level. 🏃‍♀️🔥

Monday’s Brick: Chris Foster’s Brick 3

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout develops your bike neuromuscular power, combined with an aerobic run and it is perfect to build your off season fitness for sprint and Olympic Distance Triathlons.

eBooks

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.