10K Kickstart: A Structured Plan to Go from Beginner to Finisher 
Are you ready to run your first 10K but not sure where to start? 
Whether you’re new to running or returning after a break, this 12-week plan will guide you from running 30 minutes to confidently completing 10K—all with just three runs per week!
Tempo is an intensity that means different things to different athletes and coaches. For me, I define Tempo as an effort comfortably below the Threshold pace. It is the sort of intensity that if you had to you could maintain for a duration longer than a half marathon. It is higher than the aerobic running pace, sort of in the mid-zone between the two levels. Spending more than 15-20 minutes at this intensity, helps the body practice clearing the small amount of lactic acid generated at this pace, without needing to slow down to do so. This is a perfect session for runners and triathletes running events up to full marathons and further.
View More Friday Fartlek Run: Garmin Recommended Tempo Run #1
Chase Your Sub-20min 5km Dream! 
Ready to crush that 5km goal and break the 20-minute barrier? 
Our dedicated running plan will push your limits and get you there!
Coach Ray of Qwik Kiwi Coaching discussing how he analysis running data from his clients run workouts.
View More Coach Ray’s Chats: Ep 011 Running Data: Deep Dive Transforming Numbers into Results
Unlock Your Running Potential with Our 12 Week Runner Base Building Training Plan! 
Are you a beginner runner or someone returning to running after a break? Whether you’re overcoming an injury or just getting back into the groove, our 12 Week Runner Base Building Training Plan is designed to help you build a strong foundation, boost your endurance, and gain confidence in your running journey.
4 weeks of training is all you need to do to smash your current 5km time significantly. This programme will guarantee your results and have you running faster.
Designed for Runners of ALL abilities who want to run 5km qwiker, the primary goal of this training plan is to make you FASTER.
Are you sidelined by an injury but still eager to stay in peak running shape? Introducing our specialised 4-week training plan designed specifically for injured runners. Led by Coach Ray, a seasoned expert in the field with over two decades of professional coaching experience, this program is tailored to help recreational athletes maintain their aerobic fitness levels while recovering from injury.
View More Tuesday Training Plan: Injured Runner 4-Week Training Plan (3x/week)
This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.
When you cross the finish line of a Marathon, you will have accomplished something very special.
Designed for Intermediate runners who are looking to run a Marathon faster than they previously have. The primary goal of this training plan is to prepare you to COMPLETE YOUR event faster.
This 8-week programme will take you through challenging sessions that will build your fitness and speed in order to run 10km faster at the end of the programme.
Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER.