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Epic - Week 1

 

WEEK 1 Newsletter

Welcome to Epic 2017 

You have signed up for RaceTeam Epic, over the next 10 weeks you are going to be challenged both mentally and physically, there will be days where you wonder if you can go on, where you will find your limit.

We are all working towards the same goal - the Epic Half Marathon which will push you to your maximum and whilst this will challenge you it will also grow you in ways that will be so rewarding. Well done for signing up and let's get ready to find that next level.  

Welcome back to those of our team who have done Epic before, to those of you who have done other Extra Mile Runners programmes before and to our runners who are joining us for their very first time - you are stepping into a very supportive and welcoming team.

Welcome to Week 1, your Epic team is ready to go!



This Week's Sessions

  • Monday 26 June, 6:10am
    Meeting by the helicopter pad in Hagley Park (by the netball courts).
    HIIT/Track Session
    (Please bring a mat or a towel to this session as some of the HIIT circuit is on the ground)

  • Wednesday 28 June, 6:00am* (note earlier start time)
    Meeting Point: Outside Zeroes Cafe on Cashmere Rd.
    Hill Repeats (refer your programme)

    The session starts with a 20min (10min out and back) flat warm up followed by 30mins hill repeats up Hackthorne Road.
    Warm Up Course: Click here 
    Please use the zebra crossing by the playground to cross over Cashmere Road in both directions. Turnaround at 10mins and return to the bottom of Hackthorne Road, do not stop - take note of your time and start your hill repeat section:

    Hill Repeat Course: Click here
    The Hill Repeat course is straight up Hackthorne Road to approx 300m. There will be a cone at the turn around point for you.  Run up to the cone, turnaround and run back down to the bottom of Hackthorne Road. Please keep left on footpath at all times and watch out for other runners. Repeat. You do as many hill repeats as you can for the time specified on your programme. 

  • Saturday 1 July, 7:30am: South Hagley Park (Deans Ave side) Click here
    Course Map: Click here
    This is a 10k race, we will have the marker out for your 5km turn around.
    Coffee after session: Coffee Culture, Lincoln Road (opposite Burger King)

Saturday Session: Click on image to enlarge


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HOW THE SESSIONS WORK 

"Check in" and Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the Epic Roll Call. They keep attendance via a phone App (they aren't checking Facebook ;o)),

Saturday sessions: When you arrive please "check in" by ticking yourself off the paper roll call which will be on a table at the session. 

Sessions:
You have 3 group sessions per week. An outline of each session is below.
Please remember to bring a GPS watch to every run.

Key Bag:
We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Stretches:
We will take you through stretches at the end of your session then you are free to go!


RaceTeam epic Programme

Please download your programme now - PDF or .xlsx versions available. 

Epic 2017 Progrmme

Download Programme (PDF)
Download Programme (.xlsx)

Within this programme there are 2 different levels you can choose from: Intermediate or Advanced.  You can choose which level you do,the main difference between the two is the Advanced level has a Sunday run.  

There is also a comments page where you can put your daily comments on your training and a fridge checklist that you can print off, put on your fridge so you can give yourself a tick each day you complete your training.


Session Outline

HIIT / TRACK SESSION

Monday Morning: 6.10am
Location: Netball Courts, South Hagley Park
Description: HIIT / Track / HIIT

We start with a HIIT (High Intensity Interval Training) section first (approx 8mins) then we go straight into the Track session, followed by the HIIT session again (4mins).
It will be intense. For the first couple of sessions just take it easy on the HIIT component if you haven't done these movements before. By Week 3 - start to pick up the intensity. See video below of the HIIT exercises you will be doing. 

After your HIIT section we go straight into the track session. There are cones set out on the netball courts that you run around. Refer to your programme for these sets, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.

On your programme you will see reference to "Plus 2" and "Plus 3" pace, 
Plus 2 = 10km race pace / uncomfortable running
Plus 3 = 5km race pace / very uncomfortable running

A coach will be guiding you through this whole session calling out your intervals for both the HIT and the Track component. Here is a video of the HIIT exercises you will be doing including the different level options:

Hill Repeat Session

Wednesday Morning: 6.00am
(earlier start time on Wednesdays)

Location: Meet at Zeroes Cafe, 80 Cashmere Road
Description: Strength Session

The Hill Repeat session is your strength session. We start with a flat warm up and then hit the hill. There will be a cone approx 300m up Hackthorne Road that you run up to, turnaround and come back to the start. Repeat. You do as many hill repeats as you can in the allocated time within that session (refer programme). 

From Week 5 we introduce some sprinting within the hill repeats.

Please keep your own time within this session. 
 

ENDURANCE SESSION

Saturday morning 7.30am
Note: There will be some 7am starts for the long runs within the Epic programme. We will let you know when these are in the weekly newsletter for those relevant weeks. 
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 

These Saturday runs will cover the sections of the Epic Half Marathon course so by the end of the programme you will be familiar with the entire course for race day. 


Epic Half Marathon Course 

Below is the map of the Epic 2017 Half Marathon that you will do on Saturday 2 September. 

Note: This course is subject to change and will be confirmed closer to race day. 

As we get closer to race day we will send you a full course briefing and description. This map above gives you an idea of what you are working towards over the next 10 weeks. Just remember - focus on one session at a time ;o)


Body Care

Over the next 10 weeks you are going to be pushing your bodies to their limits. It is crucial that you spend time on body care throughout the programme. 

We highly recommend you visit the Runners World Yoga Centre and get into the habit of doing 2-3 of these stretch sequences a week. They are free to access:
 


You are going to feel like you are being pushed to the edge with RaceTeam Epic. This week's inspiration is an example of some runners going to that edge!    


  • Make sure you bring a GPS watch to every session. 
     
  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes). 
     
  • Please bring warm gear for before and after your session and layers - it is winter and it will be cold, wet and possible sleety. 
     
  • Please bring a headlamp to each session as the mornings are dark. 
     
  • Please bring a mat/towel to the Monday morning session.
     
  • There will be a lot of new people joining our team next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome.

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


 
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