Runners Kitchen Penguin – Coach Ray

Chef Ray: Korean Street Tacos

Lots of kick with the flavours of these tacos. If you aren’t into too much spice, feel free to tone it down with the quantities in the recipe.

Chef Ray: Crunchy Red Chili Topping

This topping could go great on many occasions, but went fantastically well with tacos.

Thursday Training Plan: Ultimate Ironman Prep – 20 Weeks to Your Strongest Race

Ultimate Ironman Prep: 20 Weeks to Your Strongest Race
Are you ready to take on the ultimate challenge? The Ultimate Ironman Prep training plan is designed to guide you through 20 weeks of structured, progressive training to ensure you’re at your strongest when race day arrives. This plan is perfect for athletes with experience in triathlon, but new to the Ironman distance. You’ll need to be comfortable swimming 3,000m, cycling for 2 hours, and running for 60 minutes in a single session. From there, we’ll take you to the next level!

parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes induration (D412P)

Tuesday Training Plan: parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes induration (D412P)

parkrun Faster 5km 12-Week Challenge
Ready to smash your parkrun PB? If you’re already running a weekly parkrun and can comfortably complete a 50-minute long run, this 12-week structured training plan is designed to sharpen your speed, build endurance, and get you running your fastest 5km yet!

Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Week BEGINNER Plan – 1,500-2,000m sessions) 2x/wk – Reusable

Introducing Swim Fitness Improver: Your Path to Mastery in Just 12 Weeks!
Calling all beginner swimmers aiming to unlock their full potential!

Thursday Training Plan: The Olympic Tri Bike Advantage – Focused Cycling & Brick Sessions to Sharpen Your Race Performance

The Olympic Tri Bike Advantage
Focused Cycling & Brick Sessions to Sharpen Your Race Performance
Want to crush the bike leg of your next Olympic-distance triathlon and nail your brick runs? This 12-week cycling and brick-focused training plan is designed to give you a powerful edge on race day, allowing you to integrate your own swim and run training while maximizing your bike speed, endurance, and transition strength.

Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

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!

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.

[…] Each week I will...

Monday's Brick: Joe Skipper's Ironman Threshold Brick

March 17, 2025 @ 8:27 AM

[…] Read more about the...

March 17, 2025 @ 7:00 AM

[…] of my Level’s intensity...

[…] a Smart-Trainer Session that...

Sunday Smart-Trainer Session: Sam Warriner's Strength Focus Bike Session

March 16, 2025 @ 7:00 AM

[…] this article here for...

Saturday Swim Session: Ironman 70.3 Swim Success - Week 5

March 15, 2025 @ 7:00 AM

Coach Ray – Qwik Kiwi Coaching

Tag: Runners Kitchen Penguin

Chef Ray: Korean Street Tacos

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Chef Ray: Crunchy Red Chili Topping

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Thursday Training Plan: Ultimate Ironman Prep – 20 Weeks to Your Strongest Race

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Tuesday Training Plan: parkrun Faster 5km 12 week Challenge 4 runs per week for athletes comfortable running more than 50 minutes induration (D412P)

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Tuesday Training Plan: Swim Fitness Improver Training Plan (12 Week BEGINNER Plan – 1,500-2,000m sessions) 2x/wk – Reusable

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Thursday Training Plan: The Olympic Tri Bike Advantage – Focused Cycling & Brick Sessions to Sharpen Your Race Performance

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Tuesday Training Plan: 10K Kickstart – A Structured Plan to Go from Beginner to Finisher

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Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

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Top 20 Run Workouts From Coach Ray eBook

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Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

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Top 20 Cycle Workouts From Coach Ray eBook

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Top 20 Swim Workouts From Coach Ray eBook

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Training Intensity

Coach Ray’s Top 3 Swimming Drills to Get You Swimming Smooth

Getting started with Swimming: Week 4

T-Times for Swimming

Saturday Swim Session: T-Times

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