Beginner Training – Page 3 – Coach Ray

Saturday Swim Session: 800’s

Swimming 800’s can develop your endurance very effectively for both triathlons and Ocean Swimming events.

Friday Fartlek Run: Alberto’s 300’s

This session is great to improve speed for all runners and is used by legendary runner and coach Alberto Salazar on a regular basis with his runners…

Week 6: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for…

Wednesday Windtrainer Workout: Gale Bernhardt’s Miracle Intervals Session 1

This session is a great way to develop your average power for endurance events. It’s perfect for triathletes, road cyclists, and also mountain bikers.

Saturday Swim Session: Long Reps

Long reps are great for building endurance. The 1000m reps used in Option C are perfect for Ironman athletes or people doing longer Ocean Swims.

Friday Fartlek Run: Yasso 800’s

This session is great to improve speed for runners aiming for an event of any distance but it is especially beneficial for marathon runners.

Week 5: McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon Training Programme

I’ve prepared a twelve week training programme to prepare you for the McFadden McMeeken Phillips Lawyers Nelson Women’s Triathlon. Each Thursday I will post it here for…

Wednesday Windtrainer Workout: 6x 3min

This session is a great way to develop your top-end speed and is perfect for road cyclists, short-course triathletes, and mountain bikers.

Saturday Swim Session: Broken 400s

Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.

Friday Fartlek Run: 6 Minutes

This session is a great way to enhance your speed for 5km and 10km events.

Thursday Training Plan: Swim Fitness Improver Training Plan (12 Wk INTERMEDIATE Plan – 2km-3km sessions) 5x/wk

Take Your Swimming to New Heights: Swim Fitness Improver for Intermediate Swimmers.
Attention, intermediate swimmers! If you’re logging 2,000m to 3,000m per session and are determined to enhance your performance, our Swim Fitness Improver training plan is tailor-made for you.

Tuesday Training Plan: Race-Ready: Dunedin Half Marathon Training Plan – Train Smart. Race Strong. Crush 21.1km.

Are you ready to hit the streets of Dunedin with strength, strategy, and a smile?
Get Race-Ready with an 18-week training plan that will have you crossing that finish line proud and powerful!

Thursday Training Plan: Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week

Looking for an efficient way to crush your Ironman 70.3 goals? The Ironman 70.3 Fast-Track: Maximize Your Performance in Just 10 Hours Per Week training plan is designed for busy athletes. In just 8 weeks, you’ll optimize your swim, bike, run, and recovery—without overwhelming your schedule. Get expert coaching, support, and a proven strategy to race-day success. Start today!

Tuesday Training Plan: Project 1:30 – Your Roadmap to a Sub-1:30 Hour Half Marathon (20 week training plan)

Train smart and break 90 minutes with Project 1:30 – a 20-week structured half marathon plan with coaching support, community, and proven results.

Thursday Training Plan: Faster Cyclist 4 Week Challenge (3 rides per week) for cyclists comfortable riding 0:40-1:20hr

Faster Cyclist 4 Week Challenge
Ready to take your cycling to the next level? This 4-week program is designed for cyclists currently riding 40min to 1:20 hours for their long ride and training 3 times per week. Whether you’re looking to boost your power, improve endurance, or simply ride stronger, this structured plan will deliver real results.

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.

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