Week 1 Newsletter
We are stepping up to run 10km!
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.
Every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs including; 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.
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 31 August, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
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Wednesday 2 September, 6.10am
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
EVENING GROUP
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Tuesday 1 September, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
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Thursday 3 September, 5.40pm
Meeting Point: South Hagley Park
Map of Meeting Point: Netball Courts
BOTH GROUPS
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Saturday 5 September, 7.30am
Meeting Point: Burnside Park, by the rugby clubrooms: Click here
Map of Run: Click here
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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From start point, run up to pathway that leads behind the tennis courts coming out onto Memorial Ave - turn left.
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Run up to the pedestrian lights and ross over using the lights at Roydvale Ave, turn left.
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Run up to Avonhead Road, turn left.
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Cross over where we have indicated with cones and run along to Hawthornden Road, turn left.
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Run along Hawthornden Road to Apsley Drive, turn left.
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Run up to Withells Road, turn left.
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At Merrin Street turn left and the 4km marker will be along here.
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Out and back run for all
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KM makers out: 3km, 4km
Programme Notes:
Beginner: Jog 3km, walk 5mins x 2
When you get to the 3km marker, walk for 2.5mins, turnaround, walk 2.5mins and then jog back to the start. There is no intensity running to your session, the jog is easy running - gossip pace ;o)
Advanced: 8km
When you get to the 4km, turnaround and reverse the course back to the start. There is no intensity running to your session, the jog is easy running - gossip pace ;o)
Return: 8km
When you get to the 4km, turnaround and reverse the course back to the start.
You also have pace work within your session, please refer to your programme.
Saturday's Course: Click on image to enlarge
Download your programme
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.
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 "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.
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.
Bring a headlamp
Although it is getting lighter, it is still dark in the mornings. Please bring a headlamp with you to each session for safety purposes - so you can see but also so you can be seen by others in the park (scooters, cyclists in particular!).
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
These are your own responsibility, we don't have the facility to look after any gear at the sessions as we need to reduce the risk of any surface contact.
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.
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). 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 run sets (refer to your programme), the aim is to get further along the course each time in these 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
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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.
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Bring a headlamp with you if you are in the morning team, it is still dark and the park can get busy with scooters and cyclists!