Bayleys Mountain to Surf Marathon Programme
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A twenty week training programme for
recreational athletes building up to complete
the Bayleys Mountain to Surf Marathon.
Bayleys
Mountain to
Surf
Marathon
Programme
©Raymond Boardman
PGDipSportMed, PGDipRehab,
PGCertSc, BSc, DipSptSt
Qwik Kiwi Ltd – Director & Head CoachQwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME 1 Contents | ‘Training for excellence, with excellent training.’
BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
CONTENTS
CONTENTS 2
AIM OF THE TRAINING PROGRAMME 3
CONSIDERATIONS 4
PROGRAMME 5
TRAINING INTENSITY 8
SESSIONS 10
FAQ 13
SUMMARY 15
FLEXIBILITY PROGRAMME 16
ABOUT THE AUTHOR 20
| Contents 2Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
AIM OF THE TRAINING PROGRAMME
The aim of this training programme is to develop a person’s fitness from a level where they can run
comfortably for an hour or more to a position to be able to comfortably complete the Bayleys Mountain to
Surf Marathon. This programme is designed for recreational athletes who have the goal of completing the
marathon without aiming for elite level results.
3 Aim of the Training Programme | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
CONSIDERATIONS
Running for health and fitness can be fun and rewarding; an increasing number of people are starting to
become more physically active. Increasing physical activity is safe for the majority of the population however
there is always the minority that can be affected.
Any person considering participating in this training programme should get clearance from their doctor
beforehand. They should also be able to answer ‘no’ to the following questions:
Are you younger than 16 or older than 60 years old?
Has your doctor ever said that you have a heart condition and that you should only do physical
activity recommended by a doctor?
Do you feel pain in your chest when you do physical activity?
In the past month, have you had chest pain when you were not doing physical activity?
Do you lose your balance because of dizziness or do you ever lose consciousness? E.G. Blackouts
Do you have a bone or joint problem that could be made worse by a change in your physical regime?
Is your doctor currently prescribing medication (e.g. water pills) for your blood pressure or heart
condition?
Do you know any physiological reasons why you should not do physical activity?
If you answered ‘yes’ to any of the above questions you will need to discuss them with your doctor. It is
advised that you should take this programme along with you to your doctor to enable them to confirm the
appropriateness of this programme for your medical conditions.
| Considerations 4Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
PROGRAMME
Week Date Mon Tue Wed Thu Fri Sat Sun
Nexans
0 8-Oct Olex 5km
Hawera
Run
15-Oct- Run Easy Run Easy Run Easy Flexibility Long Run Run Easy
1 Steady
12 30min 30min 30min Training 60min 30min
45min
Run
22-Oct- Run Easy Run Easy Run Easy Flexibility Long Run Run Easy
2 Steady
12 30min 30min 30min Training 75min 30min
50min
Run Nexans
29-Oct- Run Easy Run Easy Run Easy Flexibility Long Run
3 Steady Olex 10km
12 30min 30min 30min Training 90min
55min Stratford
Run
5-Nov- Run Easy Run Easy Run Easy Flexibility Long Run Run Easy
4 Steady
12 30min 30min 30min Training 75min 30min
50min
2x 10min 5x 4min
Run Nexans
12-Nov- Run Easy Tempo Threshold Flexibility Long Run
5 Steady Olex 11km
12 30min Intervals, Intervals, Training 90min
60min Tikorangi
5min RI 3min RI
2x
5x 5min
12:30min Run Run
19-Nov- Run Easy Threshold Flexibility Long Run
6 Tempo Steady Steady
12 30min Intervals, Training 1:45hr
Intervals, 70min 60min
3min RI
5min RI
5 Programme | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
Week Date Mon Tue Wed Thu Fri Sat Sun
Run Nexans
26-Nov- Run Easy Run Easy Run Easy Flexibility Long Run
7 Steady Olex 16km
12 30min 30min 30min Training 75min
50min Okato
2x
5x 4min
12:30min Run Run
Run Easy Threshold Flexibility Long Run
8 3-Dec-12 Tempo Steady Steady
30min Intervals, Training 1:45hr
Intervals, 60min 60min
3min RI
5min RI
2x 15min 5x 5min
Run Nexans
10-Dec- Run Easy Tempo Threshold Flexibility Long Run
9 Steady Olex 10km
12 30min Intervals, Intervals, Training 2hr
70min Bell Block
5min RI 3min RI
Run Run
17-Dec- Run Easy Run Easy Run Easy Flexibility Long Run
10 Steady Steady
12 30min 30min 30min Training 90min
50min 60min
2x
12:30min Run Run
24-Dec- Run Easy 5x 3min Flexibility Long Run
11 Tempo Steady Steady
12 30min Hill Reps Training 2hr
Intervals, 70min 70min
5min RI
2x 15min
Run Run
31-Dec- Run Easy Tempo 6x 3min Flexibility Long Run
12 Steady Steady
12 30min Intervals, Hill Reps Training 2:30hr
80min 75min
5min RI
Run Run
Run Easy Run Easy Run Easy Flexibility Long Run
13 7-Jan-13 Steady Steady
30min 30min 30min Training 90min
60min 60min
| Programme 6Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
Week Date Mon Tue Wed Thu Fri Sat Sun
2x 15min
Run Nexans
14-Jan- Run Easy Tempo 6x 3min Flexibility Long Run
14 Steady Olex 10km
13 30min Intervals, Hill Reps Training 2hr
80min Inglewood
5min RI
2x
17:30min Run Run
21-Jan- Run Easy 6x 4min Flexibility Long Run
15 Tempo Steady Steady
13 30min Hill Reps Training 2:30hr
Intervals, 90min 75min
5min RI
Run Nexans
28-Jan- Run Easy Run Easy Run Easy Flexibility Long Run
16 Steady Olex 10km
13 30min 30min 30min Training 90min
60min Fitzroy
2x
17:30min Run Run
Run Easy 6x 4min Flexibility Long Run
17 4-Feb-13 Tempo Steady Steady
30min Hill Reps Training 2hr
Intervals, 80min 75min
5min RI
2x 20min
Run Nexans
11-Feb- Run Easy Tempo 7x 4min Flexibility Long Run
18 Steady Olex 10km
13 30min Intervals, Hill Reps Training 2:30hr
80min Opunake
5min RI
2x 20min
Run Run
18-Feb- Run Easy Tempo 7x 3min Flexibility Long Run
19 Steady Steady
13 30min Intervals, Hill Reps Training 90min
70min 60min
5min RI
2x 10min
Run Run Bayleys
25-Feb- Run Easy Tempo Flexibility Run Easy
20 Steady Steady Mountain
13 30min Intervals, Training 30min
60min 60min to Surf
5min RI
7 Programme | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
TRAINING INTENSITY
When you run you can apply different levels of exertion from hard to easy; from sprinting right the way down
to lying down. How hard should you run your marathon? Hard enough so that you perform well, but not so
hard that you burn out and withdraw from the event. Training needs to show your body what to expect during
the event, but at the same time it needs to push your limits so that the body adapts and improves.
To describe training intensity we will use the Borg Scale of Perceived Exertion, which is a scale from 0 through
to 10 that you can subjectively rate how hard you are working to ensure you are working hard enough but not
too hard that you burn up.
Borg Scale Description Conversation Test
0 Nothing at all Asleep in bed
½ Very very weak Sitting around
1 Very weak Low intensity
2 Weak
Able to maintain a conversation
3 Moderate
4 Somewhat strong
Able to converse by catching your
breath between short sentences
5 Strong
6 Two to three word sentences and
needing to catch your breath
7 Very strong between them
8
Sucking in oxygen and only able to
9
grunt or groan
10 Very very strong
Table 1: Borg Scale of Perceived Exertion
| Training Intensity 8Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
As effort and intensity creep up it becomes more challenging to talk with any training partners. Without the
assistance of a heart rate monitor that is the best way to determine your intensity of exercise by how
challenging it is to talk. To ensure that you can last the distance for the marathon you should be able to hold a
conversation the majority of the way down to the surf. To prepare for this the majority of your training should
be at a level that you are able to maintain a conversation (i.e. Borg 2-3).
9 Training Intensity | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
SESSIONS
The programme is made up of a number of different sessions although a number of them have key
characteristics that are the same throughout.
NEXANS OLEX FUN RUNS
Spread throughout Taranaki, these events are perfectly timed to allow you some progress checks to see how
your fitness is improving as you prepare for the Bayleys Mountain to Surf Marathon. Held fortnightly over
summer (with a break over Christmas and New Year) in a different town, most races have a 5km and 10km
option.
The programme starts with the 5km in Hawera to see where your fitness is at the start of the programme and
will do the longest option at each venue from that point. Although these events are being treated as a training
session and the training programme doesn’t tapper off for them, I still want you to treat these events seriously
doing a minimum of 10mins warm up and then run the event with the aim of the best possible time you can
achieve.
LONG RUN
The long run is the corner stone of any running programme. It is this session that builds your endurance and
enhances the efficiency of the heart and lungs preparing you for the marathon. Without this session each
week you will not have the stamina to last the distance. Where possible this session should not be missed out.
The long run should be conducted at Borg 2-3 or an intensity that you can maintain a conversation with a
training partner. Until mid-December keep these runs as much as possible on a flat route, before building hills
into the long run from mid-December onwards.
If you run much longer than what you have previously been capable of, you run the risk of injuring yourself
and/or forcing yourself to take a few days off training to recover. For this reason the programme
systematically increases the duration of the long run from week to week with some easier weeks to allow you
some more recovery.
If the long run is too long you will be sore and tired for days afterwards, compromising the benefits of the
other training sessions. We gradually build the training up to two and a half hours a few weeks out from the
marathon. It is important that we have a couple of sessions close to the marathon distance, but it is not
important to run a full marathon prior to the event day. Remember we are trying to complete the event not
win it.
STEADY RUN
By having a number of shorter runs scheduled through-out the programme we can develop your running
fitness in small discrete blocks (as long as they aren’t too short). Conducted at the same intensity as the long
run without having the accumulated build-up of fatigue that you would get from a long run, the steady run
sessions are great for contributing to your overall fitness.
As the programme progresses the duration of the steady run also increases, building up to the point where
they are now longer than the long runs were at the start of the programme.
| Sessions 10Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
EASY RUN
The sessions provide a small amount of training for you but the real benefit comes with their ability to get the
blood flowing and to assist with removal of waste products from the muscles. Conducted for 30min or less, at
Borg 2-3 the intensity or total training load is minimal and training can continue the next day without being
compromised.
FLEXIBILITY TRAINING
Running is a process that involves repeated contraction of the same muscles. This continuous contract-relax
cycle leads to the muscles getting short and restricted. To enable you to have as efficient running style as
possible and to assist with the reduction in the risk of overuse injuries it is important to maintain the muscles
as supple as possible.
Each week as part of the rest day flexibility is conducted to ensure our body stays in optimal shape. The
attached flexibility training can be replaced by a yoga or Pilate’s class, as the benefits are similar.
TEMPO INTERVALS
This session provides a slightly higher intensity to prepare the body for harder sessions or to allow you to run
part of the marathon at a higher effort than other parts.
When conducting these sessions it is important to start with a warm up of a minimum of 10min running at
Borg 2-3 prior to conducting the main set that is listed in the programme. The tempo running is conducted at
Borg 4-5 and should see you able to converse still but only with short sentences and catching your breath in
between them. There are two repetitions to complete (varying between 10 & 20min) with a Recovery Interval
(RI) of 5min jogging in between. Once they have been done cool down for at least 10min at Borg 2-3 again,
prior to stretching for 10min.
THRESHOLD INTERVALS
Threshold intervals provide a greater training stimulus to the body than that which will be experienced during
the marathon but they provide a good benefit by assisting your body to develop its ability to remove lactic acid
and tolerate higher intensities.
As with the tempo intervals start with at least 10min running at Borg 2-3, prior to conducting a small set of 3x
60sec running at Borg 4-5 with a 30sec RI. This will prepare the body for the harder efforts that are about to
arrive. The intervals are a lot shorter than the tempo intervals but the intensity is a bit higher. You should run
the threshold intervals at Borg 6-7 and only be able to use a few words at a time if you were attempting to
converse. You should finish these intervals out of breath but not so out of breath that the 3min RI is still long
enough to recover and be ready for the next repetition. As with the Tempo intervals finish with a 10min cool
down at Borg 2-3.
HILL REPS
If you have looked at the course profile or talked to another runner who has done the Bayleys Mountain to
Surf Marathon previously you will know that the course includes a few uphill sections despite being downhill
overall. These sessions not only prepare you physically for the terrain you will encounter but are also good to
enhance your overall fitness in a shorter session.
11 Sessions | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
As with the previous interval sessions start with a warm up of at least 10min running. Finish the warm up at
the base of a hill. Run up the hill for the duration of the repetition, before turning and jogging down for your
rest interval. Once at the bottom turn and ascend the hill again, trying to run further and faster than the last
repetition. Push the intensity with each repetition, repeating until all scheduled repetitions have been
completed. Once done, spend at least 10mins cooling down at Borg 2-3.
| Sessions 12Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
FAQ
WHAT IF I GET INJURED?
If you get injured contact your physiotherapist or GP for advice. Your way forward will depend on what the
injury is and the severity of it. Take a copy of this programme with you when you see them.
CAN I DO THE PROGRAMME ON A TREADMILL?
Yes, you can. You will need to select a manual option on the treadmill and adjust the speed appropriately for if
you are running or walking. The preference is always to do the programme outside in the fresh air, but there
maybe times were that isn’t practical and the treadmill is an option that will ensure you get the training done.
WHAT ARE THE MOST IMPORTANT SESSIONS?
The long run each week & any interval sessions are the key sessions to ensure you get completed each week.
Consistency is the key with any training programme and regularly missing sessions isn’t going to assist you to
be successful with this programme.
WHAT IF I MISS A SESSION?
People miss sessions for a whole range of reasons: work, family, study commitments will often be the reason,
but some days you just don’t feel like it. Depending on what the session is there is a different response to this
question.
LONG RUN
Reschedule it onto another day to ensure that you get it completed.
STEADY OR EASY RUN
Don’t worry about it if it is a one off, move on with the programme as structured. If you are regularly missing
the session on that particular day, try reshuffling the week to give you time to fit all sessions in.
INTERVAL SESSIONS
If you can reschedule it into the week and it doesn’t mean that you do two days back to back with either two
interval sessions or a long run, otherwise don’t worry about it.
HOW CAN I RESHUFFLE THE WEEK?
If you need to reshuffle the order of sessions in the week try and stick to these rules:
1. Swap similarly intense sessions with each other to free up some time.
2. Plan to ensure that you follow a hard day, easy day cycle of training (follow each long or interval
session with either an easy, steady or flexibility training day).
13 FAQ | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
CAN I DO MORE THAN ONE SESSION EACH DAY?
Improvement occurs between training sessions when the body is not training. To allow for maximum
improvement, there is only one session planned on any given day. As your fitness improves you may be able
to fit a second lower intensity session into your day (a couple of times per week) without compromising your
recovery.
If you have a question that you would like answered please e-mail ray@qwikkiwi.com
| FAQ 14Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
SUMMARY
Good luck with your preparation for the Bayleys Mountain to Surf Marathon. The key to a successful
performance is thorough and consistent preparation. Ensure you complete the vast majority of the training
programme will see you arrive at the start line ready to go.
Just like the training, being successful on the day comes down to consistency of effort. Pacing yourself
consistently without surges in effort will ensure that you achieve your goal of finishing the Bayleys Mountain
to Surf Marathon.
15 Summary | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
FLEXIBILITY PROGRAMME
Bayleys Mountain to Surf 021 Fit-Ray (348-729)
Running Flexibility Programme ray@qwikkiwi.com
www.qwikkiwi.com
04-10-2012
Date:
Plantar Arch Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Standing 2-3 steps from a wall, bend e/s = each side
one leg forward & keep the other leg
straight.
2. Lean against the wall, keeping your
rear foot flat & parallel to your hips.
3. Exhale, raise your rear heel off the
floor, shift your weight onto the ball of
your rear foot & press downward.
Achilles Tendon & Post. Intensity Load Reps Sets Tempo Rest
Lower Leg 2x e/s 30sec
Exercise Tips: Comments:
1. Lean against a wall with one leg bent e/s = each side
forward & the opposite leg straight.
2. Keep your rear heel flat on the floor
with one foot pointing straight ahead.
3. Exhale, bend your arms & knees, sink
your hips & slowly shift your weight
downward onto the rear foot.
Keep your rear foot pointed straight
ahead with your heel flat on the floor.
Hamstrings Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Sit on the floor with one leg straight e/s = each side
and the other bent at the knee with the
heel touching the inside of the opposite
thigh.
2. Lower the outside of the thigh and calf
of the bent leg to the floor.
3. Exhale, keep the extended leg straight
and lower your upper torso onto your
thigh.
Try contracting your quadriceps to
alleviate tension in your hamstrings.
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| Flexibility Programme 16Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
Adductors Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Sit on the floor & spread your legs as e/s = each side
wide as possible.
2. Exhale, rotate your trunk, slowly
extend your upper torso onto one leg &
grasp your foot.
Concentrate on keeping your lower back
& legs extended & your heels on the
floor.
Quadriceps - 122 Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Stand holding onto something for e/s = each side
balance. Flex one knee & raise your heel
to your buttocks.
2. Slightly flex your support leg, exhale &
grasp your raised foot with one hand.
3. Inhale & slowly pull your heel towards
your buttocks without overcompressing
the knee.
Hip and Gluteals Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Sit on the floor with both legs straight e/s = each side
& your palms flat on the floor by your
hips with your fingers pointing towards
your feet.
2. Flex your right knee & place your right
foot on the floor so that the heel touches
your left knee. Do not let your right leg
rise off the floor.
3. Inhale & extend your left leg behind
you. The front of your left thigh,
kneecap, shin, instep & the upper part of
your toes should rest on the floor. Exhale
& push your right hip into the floor.
Lower Back - 197 Intensity Load Reps Sets Tempo Rest
2x 30sec
Exercise Tips: Comments:
1. Lie on your back, flex your knees &
slide your feet towards your buttocks.
2. Grasp behind your thighs to prevent
hyperflexion of the knees.
3. Exhale, pull your knees toward your
chest & shoulders & elevate your hips off
the floor.
4. Re-extend your legs one at a time to
prevent possible pain or spasm.
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17 Flexibility Programme | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
Upper Back - 227 Intensity Load Reps Sets Tempo Rest
2x 30sec
Exercise Tips: Comments:
1. Stand with your feet together, about
1m from a supporting surface approx.
hip to shoulder height & your arms
overhead.
2. Keeping your arms & legs straight,
flex at the hips, flatten your back &
grasp the supporting surface with both
hands.
3. Exhale & press down on the
supporting surface to arch your back.
Posterior Neck Intensity Load Reps Sets Tempo Rest
2x 30sec
Exercise Tips: Comments:
1. Lie on the floor on your back with both
knees flexed.
2. Interlock your hands behind your neck
near the crown.
3. Exhale & pull your head onto your
chest while keeping your shoulder blades
flat on the floor.
The stretch will be dissipated if your
shoulder blades lift off the floor.
Pectorals - 252 Intensity Load Reps Sets Tempo Rest
2x 30sec
Exercise Tips: Comments:
1. Stand facing a corner or open
doorway.
2. Raise your elbows to shoulder height
at your sides, bend your elbows so that
your forearms point straight up & place
your palms against the walls or door
frame to stretch the sternal section of
the pectoral muscles on both sides.
3. Exhale & lean your entire body
forward.
Lateral Shoulder Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Sit or stand with one arm raised to e/s = each side
shoulder height; flex the arm across the
shoulder.
2. Grasp your raised elbow with the
opposite hand, exhale & pull your elbow
backward.
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| Flexibility Programme 18Qwik Kiwi Ltd BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME
Biceps Brachii Intensity Load Reps Sets Tempo Rest
2x e/s 30sec
Exercise Tips: Comments:
1. Stand with your back to a door frame. e/s = each side
2. Rest one hand against the door frame
with your arm internally rotated at the
shoulder, your forearm extended & your
hand pronated with your thumb pointing
down. Exhale & attempt to roll your
biceps so they face upwards.
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19 Flexibility Programme | ‘Training for excellence, with excellent training.’BAYLEYS MOUNTAIN TO SURF MARATHON PROGRAMME Qwik Kiwi Ltd
ABOUT THE AUTHOR
Raymond Boardman is the head coach and director of Qwik Kiwi Ltd a group of coaches who work together to
achieve the best outcomes for their athletes. He has been active since an early age playing a range of sports
including rugby union & league, softball & cricket. Discovering a passion and talent for multisport he has been
participating in endurance events since 1990.
After completing high school he attended the University of Otago and completed a Diploma in Sports Studies
and Bachelor of Science majoring in anatomy. Progressing on to complete a Post Graduate Diploma in Sports
Medicine and Post Graduate Diploma in Rehabilitation; both from the University of Otago. Between these
qualifications he conducted some research through Massey University to complete Post Graduate Certificate in
Science endorsed in Exercise Science.
Having established Qwik Kiwi in 2000 he has coached numerous athletes to achieve their athletic goals in a
range of sports, primarily running, triathlon, duathlon, cycling & mountain biking, including some age group
world champions, and national champions. Raymond has also worked with other sports including the Junior
Kiwi Rugby League squad, members of the World Champion Kiwi Ferns women’s Rugby League team and the
Commonwealth Championship winning Black Sox Men’s Softball team, as well as other rugby union and league
teams and referee associations.
As an athlete Raymond practices what he preaches and has completed Taupo Ironman every year he has
entered for a total of 6 finishes as well as a Challenge Wanaka in 2011. Of the twenty something marathons he
has done nine of them have been at Rotorua. When he was younger and faster he was a New Zealand Junior
Half Marathon champion and in the New Zealand Triathlon Youth Development Squad, as well as being an age
group representative in duathlon.
Whilst at university to earn some money, he joined the Territorial Force of the Army. After he graduated he
transferred across to the regular force and deployed to East Timor peace keeping in 2002. In 2004 he
completed the Army’s Physical Training Instructor (PTI) selection course, and has been a PTI since 2005.
During that time he has worked hard to ensure that the Army’s soldiers and officers reach and maintain a
desirable level of fitness. As a PTI he deployed to Afghanistan in 2008 to establish the gymnasium & recreation
facilities over there. His current role is the Chief Instructor at the Defence Physical Education and Recreational
Training School, where he and his team train and develop the future PTI’s for the Royal New Zealand Navy,
New Zealand’s Army, Royal New Zealand Air Force and the NZ Police.
Raymond has a wealth of knowledge and experience which he is keen to share to ensure as many people have
an enjoyable experience at the Bayleys Mountain to Surf Marathon as possible. Feel free to visit the Qwik Kiwi
website (www.qwikkiwi.com) and sign up for the newsletter (that is delivered every 6-8 weeks) and has helpful
training tips and advice. Alternatively they also can be found on Facebook.
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