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WLG Week 1 Return

 

WEEK 1 Newsletter

YOU ARE GOING TO THE NEXT LEVEL! 

Welcome back! We love that you are back with the crew. Since you've done Get up to Five before your focus will have changed as you come back this time. For some of you it will be about going faster, for others it will be about getting more comfortable with continuous running, and for others it's just about keeping moving with your mates. 

Over the next 8 weeks we are aiming to help you take that next step forward in your growth. Bring it on! 

Hopefully we get more stunning mornings like this one we had a couple of weeks ago, makes a great start to the day ;o)

Hopefully we get more stunning mornings like this one we had a couple of weeks ago, makes a great start to the day ;o)


At the beginning of each week, watch the weekly video with Coach Bevan.
These weekly video meetings will give you an overview of what to focus on for the upcoming week at each stage of your 8 week 5km journey.

Week 1 Video:
 



THIS WEEK'S SESSIONS

  • Monday 8 May, 6.10am
    Meeting Point: Waitangi Park (Herd Street end, by the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 10 May, 6.10am
    Meeting Point: Waitangi Park (Herd Street end, by the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Saturday 13 May, 7:30am
    Meeting Point: Shortland Park, Island Bay, click here for map
    Map of Run: Click here  
    (Note: This is the map for all our our runners, you will be doing a portion of this course). Everyone is working to time. We will do the strength circuit first then do your walk/jog sets. 

    Course Description:
    All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
  • After your circuit, we will walk down pathway to The Esplanade.
    *start your watches once you have crossed over and are on the waterfront pathway*
  • Cross over The Esplanade carefully and turn right running towards Owhiro Bay.
  • Continue along the waterfront pathway until half time on your watch.
  • At half time on your watches (16mins), turnaround and run back to Shortland Park - taking care to cross back over The Esplanade carefully. 

Saturday's Course: Click on image to enlarge


education_header.jpg

REminder of How the Sessions Work

Roll Calls: 
As you know we always start on time, so when you arrive, please "check in" with the coach taking the Get up to Five roll call just so we can get in touch if you miss a couple of sessions in a row to make sure you are ok ;o)

Strength Circuit:
We do the strength circuit in Weeks 1-6. It will change in Weeks 4-6 where it will be slightly condensed and more power work. As normal, our coaches will take you through the strength circuit at the beginning of your session. 

Jog Section: 
All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back.

Remember to bring a watch (and one that you can see!) to every run.

Key Bag:
As normal, we will 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
 

Download the programme (.xlsx file)
Download the programme (pdf file)

There are 4 different levels you can choose from, as you have done the programme before you will be likely to be looking at the Advanced or Return programme. We have specifically designed the 'Return' programme for you guys, this programme starts with a lot more continuous running and by the end of the programme you will have run 8k and you'll be doing a little bit of faster running as well.

The last run of this programme will be your 5k run day. The idea is that you will improve your run from your previous final 5km. By the end of this programme you will be ready for Club10k. 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Strength Circuit

Like last time, our coach will take you through a 20minute strength circuit at the beginning of your session but this time you will be doing the circuit in Weeks 1-6. 
Note: In week's 4-6 the circuit changes slight to become more condensed and more power-based. 

Remember to please bring a mat with you.

Please take a look at the clip below to remind yourself of the exercises. 


  • We have a lot of new faces joining us and they are nervous - as you are an Extra Mile Runner and you know what we are all about, please give them a lovely welcome ;o)
  • Please check your shoes!
    Shoes are the tool of the runners trade...you have to have good shoes for this journey you are about to start. Shoe Clinic are our local shoe fitting specialists, who will ensure you have the right footwear for your journey ahead. They know their stuff and offer a 30 Day Money Back Guarantee if you’re not 100% happy with your shoes.

    As an Extra Mile Runners team member you will receive a free pair of Drymax socks with your shoe purchase, as a thank you from both Extra Mile Runners & Shoe Clinic.  Our coaches will have vouchers with them at the sessions - so just ask one of our team and present this in store to receive your free gift.

    (Just so you know, we don't get any commission from any sales at Shoe Clinic - we just recommend them because they know their stuff and we want you to have good shoes that will support you through this journey). 

  • We are training in the cooler months so please be prepared for all weather! Layers are a good idea, a windbreaker jacket and a towel in the car in case it is wet. Make sure you have warm clothes for before and after the session. Head, hands, core. 

  • Headlamp: The mornings are dark and the evening sessions also finish in the dark, so for your own safety, a headlamp is recommended. 

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.


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

 
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