contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

RaceTeam - Return Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam Christchurch 2017

We love your loyalty to RaceTeam, for some of you this is your second time doing RaceTeam while others have done it many many times over the years, we always really enjoy having you as a part of the team and look forward to getting the best out of you over the next 10 weeks. We also look to you guys to help lead the way within the group for our newer runners to RaceTeam who may be feeling a little nervous and apprehensive...you have been there before and look how far you have come. 

Welcome to Week 1, your RaceTeam crew is once again ready to go. 

RaceTeam Christchurch 2016



MORNING GROUP:

  • Monday 27 March: 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    5 KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions (see below under Session Outline). Please record your own time for your 5km.
     
  • Wednesday 29 March: 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

EVENING GROUP:

  • Tuesday 28 March: 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session
     
  • Thursday 30 March: 5.40pm
    Meeting Point:  Hagley Netball Courts (by the helicopter pad). Click here
    5 KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions  (see below under Session Outline). Please record your own time for your 5km.

BOTH GROUPS:

  • Saturday 1 April, 7.30am
    Meeting Point: Centennial Park, Pioneer Stadium Cnr Lyttleton and Rose Streets. Click here
    Course Maps:
    > Beginner Programme Level (8km) Click here
    > Intermediate and Advanced Programme Levels:
      Running to time with hill repeats: Click here


Course Description:
> Beginner Programme Level

All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. 

Course Map: (8km) Click here

Beginner Level Course Map: Click on image to enlarge

  • Run down Lyttelton Street to Sparks Road. Turn left.
  • Run along Sparks Road and via left along the pathway that runs around Centennial Park coming out onto Rose Street. Cross over where indicated and run up to Hoonhay Road.
  • Turn left into Hoonhay Road and run up to Cashmere Road. Turn left. Follow Cashmere Road (follow the path beside the river) all the way along to Barrington Street.
  • At Barrington Street - cross over carefully and run straight ahead, following the river towards Ernlea Clark Reserve entrance. The 4km marker will be just along this pathway. Turn around and revers the course back to the start.


Course Description:
> Intermediate and Advanced Programme Levels

All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. 

Course Map: Running to time with hill repeats: Click here

Intermediate and Advanced Course Map: Click on image to enlarge

  • Run down Lyttelton Street to Sparks Road. Turn left.
  • Run along Sparks Road and via left along the pathway that runs around Centennial Park coming out onto Rose Street. Cross over where indicated and run up to Hoonhay Road.
  • Turn left into Hoonhay Road and run up to Cashmere Road. Turn left.
    Follow Cashmere Road (follow the path beside the river) until you get to the zebra crossing just opposite the playground. Cross over carefully. 
  • Turn right and run up to Hackthorne Road - your hill repeat section starts at this point so take note on you watches of your time and start your allocated time of hill repeats (25mins or 30mins). . 
    Run up Hackthorne Road to the turnaround marker (approx 320m), turnaround and run back to the bottom of the hill - Repeat.
  • Once you have done your allocated time of hill repeats, head back across the zerbra crossing and back to Centennial Park (reverse the course you did on the way out). If you still have time on your watches, once you get back to the finish head out again on the main course for the balance of time (out and back).

education_header.jpg

Session Logistics

Some reminders...

Roll Calls: 

Weekday sessions: When you arrive, please "check in" with the coach taking the 'RaceTeam" Roll Call.

Saturday sessions: When you arrive please tick yourself off the 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 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!


DOWNLOAD YOUR PROGRAMME

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

RACETEAM MORNING PROGRAMME:

Download Programme (PDF)
Download Programme (.xlsx)


RACETEAM EVENING PROGRAMME

Download Programme (PDF)
Download Programme (.xlsx)

Within this programme there are 3 different levels you can choose from:
Beginner, Intermediate, Advanced. Choose a level that fells right for your current ability. 


session Outline

TRACK SESSION

Morning Group: Wednesday 6.10am
Evening Group: Tuesday 5.40pm
Location: Netball Courts, South Hagley Park

Before your Track Session our coach will take you through an 11min strength warm up, you will do 11 exercises (1 minute per exercise), refer to your programme and the video below for these exercises. You will then start your Track Session. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 

Here are the strength movements that you will be doing:

Refer to your programme for the track session intervals, 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.
 

PACE SESSION

Morning group: Monday 6.10am*
*There are 3 x 6.00am starts in Weeks 5,6&7 - refer to your programme. 
Evening Group: Thursday 5.40pm
Location: Netball Courts, South Hagley Park

The pace session is a time-based session where you will be running a portion of the session at race pace. Your race pace will be determined based on your 5km time trial time you do in Week 1. We also run longer in this session in Weeks 5-7 (morning team will have a 6.00am start on these 3 mornings). 

  • Eg: 50minute session
    35mins normal running (17.5mins out and back)
    Once back at the start take off for the balance of session time at race pace ie:
    15mins at race pace (7.5mins out and back)

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 

Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your race pace for this session and also your 5km and 10km pace for your track session. Please make sure you time yourself for this 5km time trial. 

Pace Guide
Once you have your current 5km time - view the Pace Guide below to work out your pace guideline:

Click on image to view

Example: If you ran your 5km in 30 mins
Your Half Marathon pace is around 6:30 min/km
Your 10km pace is around 6:15 min/km
Your 5km pace is around 6.00min/km

This is a guide for you to work to.

 

 

ENDURANCE SESSION

Both groups: Saturday morning

As normal, 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, 

There will be 3 early starts (7.00am) during the programme for the 3 x longest runs. We will remind you of this in the weekly newsletter for that week. 


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. 

As a reminder, click here to to review and download the RaceTeam core and stretch programmes. We want you to do these throughout the time we train together, core strength and flexibility is crucial for running and will help your body become conditioned for this sport. 


Our  2016 RaceTeam crew are the inspiration this week, here are a few shots from last year's race. What a team!

Christchurch 2016

  • 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). 
     
  • There will be a lot of new people joining our team next week. As you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome and embrace the new faces.

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


 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com