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Week 1 Newsletter

Bridge to Epic

We are back!

What a challenging time it has been over the last couple of months. We have all been in lockdown within our bubbles and finally we can get back to some routine that is familiar and good for us. It's great to see you back. 

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This 3 week programme is designed for you to get back to a running routine. RaceTeam Epic 2020 starts 22 June, so we wanted to give you an option of getting back to the team to help build your conditioning up again and ease you back into intensity running if you haven't been doing a lot of it over the lockdown. 

This is our first weekly newsletter for the Bridge to Epic programme. Each Thursday afternoon you will get the newsletter for the following week. Please read these newsletters carefully, they outline the session details, educational content, inspiration and other important information that you need to know for that week. 

Welcome to Week 1, we can't wait to see you back.

Alert Level 2:
As we get back to the sessions, we want to make sure we are all doing our bit to stick to the safety guidelines for Alert Level 2. We need everyone to know what these are and follow the session safety rules:
 

  1. If you feel unwell please don't come to the group.  That also includes if anyone in your household is unwell..even a sniffle!

  2. No Keybags: Please look after your own keys at the sessions

  3. Check In at every session: Please make sure you check in with the coach taking the roll call at very session in case we need to contract trace. Don't assume we have seen you, please make sure you come up to the coach and let them know you are there.

  4. Physical distancing: 2m apart at all times before, during and after the sessions.

  5. Good hygiene: We all know what this means now, so keep it clean and safe ;o)

  6. Headlamps: Although not part of the Alert Level 2 rules - these are required at every session so you can see and also be seen. It is dark now and will get darker as we head into winter.

Week 1 Sessions

MORNING GROUP

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  • Wednesday 3 June, 6.10am
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session

EVENING GROUP

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  • Tuesday 2 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session

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  • Thursday 4 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Pace Session

BOTH GROUPS

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Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.
 

  1. Starting at the playground in Hansen Park, run around the perimeter pathway of Hansen Park coming out onto Ford Road. Turn left.

  2. Run up Ford Road to Fifield Terrace, turn right, you are now beside the river. 

  3. Continue along Fifield Terrace, crossing over Ensors Road, Waltham/Wilsons intersection and Tennyson St carefully.

  4. Follow the river until the footbridge past Beckenham Park (opposite Malcom Ave).

  5. Cross over the footbridge and tun left. You are now on the other side of  the river running back towards Hansen Park. 

  6. Continue along the river until your turnaround.

  7. This is an out and back course, turnaround at your half way maker and reverse the course back to the start/finish.

  8. KM markers out: 1km* 2.5km, 3.5km, 4km, 5km, 6km, 7km*

    *16km Runners: (Advanced programme)
    Do and out and back to 7km marker first, then out and back to 1km marker at the end of your run. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

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

Download your programme

MORNING GROUP

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There are 3 different levels you can choose from: Beginner, Intermediate and Advanced.

You choose which level you do, if you are unsure, we suggest you start at a level where you think is achievable but also provides a challenge.
 

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

EVENING GROUP

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Before you come to your first session, know which programme you will be doing, if you are unsure, have a chat to our coaches at the session. 

Education

How the sessions work

Roll Calls and On Time Starts

We always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.
It's important you do this at every session as this is our method for contact tracing if needed.
(Extra Mile Runners Members - you don't need to book into each session during this programme). 

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Bring a watch & headlamp

You will need a watch with a GPS function as most of your runs have pace work within them. If you don't have a GPS watch, please bring a watch with a stopwatch function. You will also need a headlamp as the morning are dark and the evenings will start to get dark from now on, we need you to see - but also to be seen by cyclists, cars and scooters!

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Keys & Gear

Car keys and any gear you bring are all your own responsibility. We don't have the facility to look after these at the session. 

Session Outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

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Track Session

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

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise), please refer to your programme. You will then start your Track Session. 
 

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

Location: Netball Courts, South Hagley Park
Morning group: Monday 6.10am
Evening Group: Thursday 5.40pm
 

The pace session is a time-based session where you will be running at difference paces during the session. Eg: 50minute session:

  • 20mins easy running (gossip pace) (10mins out and back)

  • 10mins 10km pace (5mins out and back)

  • 20mins at race pace (10mins 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. 

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Endurance Session

Saturday morning 7.30am 
Location: Various

This is your long run session. You will see on your programme that the distances increase each week as we head towards Epic.  Refer to your programme and weekly newsletters for each week's session.

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RaceTeam Epic 2020


RaceTeam Epic starts Monday 22 June and is a morning programme only, the session times and locations are as follows:

Monday 6.10am, Netball Courts South Hagley Park; HIIT/Track Session
Wednesday 6.00am* (note earlier start time), bottom of Hackthorne Road: Hill Repeats Session

Saturday 7.30am (2 x 7am starts during the programme), locations change weekly: Endurance Session

The RaceTeam Epic Half Marathon: Saturday 29 August 2020 (only open to Epic team)
 

Registrations for RaceTeam Epic 2020 are open now:
Non Extra Mile Runners Members: Click here to register (earlybird closes Monday 15 June)
Extra Mile Runners Members: Click here to register (included in your membership)

Other News

  • Make sure you bring a watch (ideally GPS - but not compulsory) and a headlamp to every session.
     

  • Please read this newsletter each week!
     

  • 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 or Northlands) 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).

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