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Club10k - Return Week 8

 

WEEK 8 Newsletter

It's 10km week

It's the final week, the countdown is on. For the last 8 weeks you have progressed through the programme, you have learnt new lessons about yourself as a runner so now it's time to put yourself to the test and see how much you have improved. 

We can't wait to see how you go ;-)

Our last Final Run with the crew at Hagley Park

Our last Final Run with the crew at Hagley Park


REMINDER

Post Final Run Coffee
Date: Saturday 1 July 9.15am
Venue: Coffee Culture, Lincoln Road
Click here for all the details and to RSVP.



MORNING GROUP

EVENING GROUP

Final 10km Run: Click on image to enlarge

BOTH GROUPS

  • Saturday 1 July, 7:30am
    Final 10km Run
    Meeting Point: Deans Ave side of South Hagley Park.
    Click here for Meeting Point
    Map of Final Run: Click here

    It is an out and back course to a 5km marker. 

    We will set you off on a warm up and then we'll start you off on your 10km run. There will be no coaches, it will be about you doing it by yourself. Bring it on!

    NoteIf you feel the run is going to take you longer than 1 hour 15mins we are going to start you off at 7am. Please only do this if you are going to take more than 1hour 15mins. 


What Next? 
Our next programmes begin 3 July 2017, the week following your final run.
If you haven't already registered - and would like to continue with Club10k, please use the links below to register to get the early bird registration fees:

> Club10k Early Bird: 
8 x weekly payments $33.62: Click here
1 Full payment $269.00: Click here

Please register before Saturday 1 July!  
 

Saturday Runners is our regular Saturday morning running group and ensures you get 1 group session in a week around your own training.  All the details for Saturday Runners are here: www.saturdayrunners.co.nz 


education_header.jpg

As this isn't the first time that you have completed 10km we thought we would give you some tips on how to race the race so you give yourself the best chance of doing well. 

Warm Up: It's important to warm up before you start your 10km run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start. 

Your run is an out and back course to a 5km marker.

First 3rd (1-3km): During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage. 

Second 3rd (4-6km): At the 4km point in your run ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of good technique. 

Final 3rd (7-10km): You are in the final stags of your 10km so here's where you want to increase intensity. As you work closer to the finish line gauge how you are feeling and increase intensity. As you get closer to the finish, start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can. 

Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)

Quick Tip: If you do have a time that you would like to beat spend some time before the run figuring out your 'k' splits. For example: If you would like to do it in 60mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working out. It helps you figure out if you need to go faster or slower.

Here's a website that will help you figure out your splits:

Lastly, make sure you enjoy the run. You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal! 


This was an unbelievable race. Since you are aiming to do a fast 10km for your final run we thought we would show you the final of the 10,000 meters at the Olympics 2016.

This was a dramatic race - Mo Farrah overcame falling over to win Olympic gold - his 4th Olympic gold medal. It's a great watch, check out the technique of these guys. 


  • You are so close team..finish this off strong!
     
  • We will be taking lots of photos on the run day so bring your smile ;-) 
     

'Make sure you get to bed early on Friday nights. You will suffer in the run if you don't' - Sue

 
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