We are about to start

Our team is really looking forward to the experience we are going to share with you over the next 8 weeks. 

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Every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs. 

These details include: Times and meeting points for the sessions, an educational component, a little bit of inspiration and any other specific information that you will need for that week.

We want to say a big hello to the Get up to Fivers who are stepping up to the next level with Club10k as well as our new runners to Club10k, it is great having you all on board. 
 

Over the next 8 weeks we are going to be working together as a team to get you running 10k. There'll will be some challenging days and days where you feel on top of the world, together we will get you there in a way that you can be proud of. 

Week 1 Sessions

MORNING GROUP

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• Monday 20 January, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Wednesday 22 January, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

EVENING GROUP

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• Tuesday 21 January, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

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• Thursday 23 January, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

BOTH GROUPS

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• Saturday 25 January 7.30am
  Meeting Point: Burnside Park, Avonhead Road side by rugby clubrooms
  Map of Run: Click here
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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. 

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1. Run along pathway behind the tennis court to Memorial Ave. Turn left

2. Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.

3. Cross over where indicated and then take first left into Hawthornden Road.

4. Run down Hawthornden Road (which turns into Apsley Drive) until you get to Withells Road and turn left.

5. Run up Withells Road to Merrin Street - TURN LEFT

6. KM markers out: 3km & 4km

7. Run to your half way marker then turn around and reverse the course back to the start.

8. KM Markers out: 3km & 4km.  Run to your half way marker then turn around and reverse the course back to the start.
    

Programme Notes:
Beginner: Jog 3km, walk 5mins x 2
When you get to the 3km marker, walk 2.5mins then turnaround, walk 2.5mins then jog the last 3 km. There is no intensity running to your session, the jog is easy running - gossip pace ;o)

Advanced: 8km
No intensity to your session, easy running building up conditioning.

Return: 8km with pace work (refer to your programme)
You have pace work in your session, be wise with this intensity section (80% = uncomfortable running) and be responsible to this set.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'
– Pam Thomas

Download your programme

MORNING GROUP

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• Download the programme (.xlsx file)

• Download the programme (.pdf file)

There are 3 different programme levels to choose from: Beginner, Advanced and Return (for those who have done Club10k before).
 

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

Choose a level that feels right for you at your current ability. We don't mind if you change levels after the first couple of sessions if you feel it is too comfortable or too challenging the key is to work at a level that is challenging you a bit but so you are achieving at every session. 

EVENING GROUP

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• Download the programme (.xlsx file)

• Download the programme (.pdf file)

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 and put on your fridge so you can give yourself a tick each day you complete your training. 

Education

How the sessions work

Roll Calls and On Time Starts

Roll Calls and On Time Starts: We always start on time, we don't wait!
When you arrive at the session please self-check-in at the "Group Programme Self Check-in Tablet". 

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Bring a watch

You will need a watch with a stopwatch function as some of your runs are based on time, if you have a GPS watch these are a great tool to keep you wise to your paces.  For the weekday sessions our coaches call out your times for you.

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!

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. 

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

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

The track session is your interval training. A coach will be calling out your intervals as you run around a track that we set out on the netball courts at South Hagley Park.
 

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise) - we will provide the resistance bands for this 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. 
 

Please 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.
 

Strength/Repeat Session

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

Our coach will guide you through this session. The session has a combination of strength and interval based running and has been designed to improve your strength and aerobic fitness.

You will start with a 5min warm up followed by the circuit/run sets. The sets are short and sharp so timing is crucial and quick transitions. On the 4min run sets (refer to your programme), the aim is to get further along the course each time in the 4min sets.
 

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 until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 

Other News

• Because a lot of the programme is based on timed running make sure you bring your own watch to every run. It doesn't need to be flash, just with a stopwatch function, if you do have a GPS - these are a great training tool. 
   

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