Marathon & Half Marathon’s – Page 9 – 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.

Barb Frost’s Testimonial for Coach Ray

Ray asked me to write a testimonial for him and my first thought was “absolutely”!
My name is Barb Frost. I am currently 46 years old and have been a runner for over ten years. Last year (2015) I decided to compete in my first half marathon for which I did my own training and subsequently entered the Queenstown NZ full marathon held on 21 November 2015.

Friday Fartlek: 3x 1mile

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…

Friday Fartlek: Pace Calibration Run (PCR)

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

Friday Fartlek Run: MAF Test

This session is a great way to assess your Maximal Aerobic Function and how efficient you are.

Friday Fartlek Run: 6x 2min, 2min RI

This session is a great way to develop your speed without having to go to an athletics track.

Friday Fartlek: 400/800/1600/800/400

This session is a great way to develop your running speed, especially over 5km and 10km.

Friday Fartlek: The Michigan

This session is a great way to develop the ability to maintain your running speed and have a bit of a kick at the end of it. This…

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.