Marathon & Half Marathon’s – Page 12 – Coach Ray

Friday Fartlek Run: Moller’s 2-Milers

This session provides you with a great Tempo run and was a favourite of Lorraine Moller’s. I remember being inspired by her as I watched her run…

Rest and Recovery: How to Recover from Racing and Training Better

Does your training and racing leave you tired and shattered? Want to get back up and going quicker after events or training sessions?

Ask Coach Ray

If you have a question you would like Coach Ray to answer then fill in the form below. Coach Ray is the Head Coach & Director of…

Friday Fartlek Run: Yasso 800’s

This session provides you with a great speed work session that will benefit you whether you are training for a 5km or a marathon. It can…

Friday Fartlek Run: 2,000m/1,600m/1,200m/800m/400m

This session is great at developing your ability to sustain a maximal effort.

How to Measure Your Training

Technology is evolving at a great pace. Heart Rate (HR) monitors are getting more features and are linking in with other training tools that can…

Friday Fartlek Run: Ross Creek Intervals

In this session, I did a number of times when I was living in Dunedin and running the fastest I have ever run (sub 34…

Exercise Associated Muscle Cramp (EAMC)

There are a number of causes of cramp, but the most likely that we as runners, cyclist and swimmers are going to be dealing with is…

Friday Fartlek Run: Mona Fartlek

This session provides you with a regular and consistent recovery period after each easily attainable effort period. It can be done on the athletics track, the road,…

Friday Fartlek Run: 400’s

This session will develop your ability to run faster through increased tolerance to lactate acid and increased leg turnover. It is a very popular speed work…

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.