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Bridge Week 1

 

WEEK 1 Newsletter

WELCOME BACK

We hope you have enjoyed a well deserved break, if you did the Christchurch race -hopefully you have recovered well and are ready to get back into routine with a fresh mind and new motivation as we head towards the start of RaceTeam Epic, 

These next 3 weeks are all about building conditioning and for those of you who are coming off the back of RaceTeam Christchurch -  maintaining conditioning.

RaceTeam Epic is a strength based programme, the aim is not speed, it is about strength and endurance so a slightly different focus from the "normal" RaceTeam we do. This is a bit of a mind shift so start to prepare yourself. 

Each Thursday evening for the following 3 weeks we will be sending you a newsletter containing the information about the following week's sessions. Please read these newsletters carefully each week as they have some valuable and important information in them.


DOWNLOAD YOUR PROGRAMME

The Bridge programme has 2 group sessions a week:
Track Session and Endurance Session.

If you haven't done so already, please download your programme:
Morning Programme (.pdf)
Evening Programme (.pdf)

3 Week Challenge
Over the next 3 weeks we have set a challenge for you that works on your developing your body care around running. Flexibility, core and strength.

In the Education section below we will include videos each week which has a routine you can do at home in each of these areas. We will also set a weekly challenge for you based on these videos.  


This week's sessions

Evening Group

  • Tuesday 9 June, 5.40pm
    Meeting Point: Netball Courts, South Hagley Park. Click here
    Track Session

Morning Group:

  • Wednesday 10 June, 6.20am
    Meeting Point: Netball Courts, South Hagley Park. Click here
    Track Session

Both Groups

Click on image to enlarge

  • Saturday 13 June,7:30am
    Meeting Point: South Hagey Park, Deans Ave side. Click here
    Session: 13km
    This is a lap based course. 1 lap = 5km. 
    You will do an out and back to a 1.5km marker then 2 complete laps. 

    Coffee: Coffee Van

Flexibility

This week we want you to start working on your flexibility. 
Challenge: Do this 30min sequence 2 times this week. 


  • Start to get yourself prepared for Epic. You will need warm gear, a headlamp, good shoes - if you haven't had new shoes in a while, now is the time to invest. Go to the team at the Show Clinic and they will help you out, they know their stuff. Mention you are from Extra Mile Runners and they will give you a discount.
     
  • If you haven't yet registered for RaceTeam Epic you can do so here:

 
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