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! 
This is a challenging session that will develop your ability to push harder with each rep, as you get plenty of recoveries. The hard and fast reps will build your speed.
View More Friday Fartlek: 8 Weeks to a faster 10k: 6x 1mileTo endure 42.2 km, on a flat warm Queensland course was the goal. Executing effective training when you do Fly In/Fly Out work 2 weeks on/off, working 13 days in a row was not going to be easy.
View More Oonagh and the Sunshine Coast Marathon
I have trained Jayshil for previous epic adventures. This year he planned on cycling from the top of Scotland – John O’Groats (known as JOG)…
View More Jayshil’s JOG to Paris
This session will develop your ability to generate a high amount of power in a short space of time. Mountain bikers (especially DH & Enduro riders)…
View More Wednesday Wind Trainer Workout: Around the Clock
Duncan Laing used KPS sets with his swimmers to win Olympic medals by enhancing technique & endurance. You should too. Here are some workout options…
View More Saturday Swim Session: KPS
Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.
View More Friday Fartlek: 5x 1,000m + 4x 200mOver the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to…
View More 8 Weeks to a Faster 10k: Initial Time Trial
This session will develop your ability to hold your steady state effort for long periods. Perfect for Time Trialists and Triathletes.
View More Wednesday Wind Trainer Session: Sweet Spot
This session is perfect for enhancing your swimming threshold speed.
View More Saturday Swim Session: 100’s & 50’s
This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.
View More Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m
