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Week 1 Newsletter

We are stepping up to run 10km!

We are about to start

Welcome to your team. We are 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 10km. 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

Note the different meeting points, they may be different to what you are used to if you have done this programme before




  • Saturday 28 October, 7.30am
    Meeting Point: Beckenham Park, Eastern Terrace side
    Note: We have our Raceteam group starting from this same location at 7.00am, so allow extra time to find a park and don't worry if you see runners already on the course. .
    Map of Run: Click here

Course Description:

Please run on the footpath at all times and keep left. Please don't run any more than 2 abreast. There are some uneven surfaces on this course so please take care and be responsible for your own safety.

  1. From Beckenham Park, run up to Fisher Ave, turn left.

  2. Run to the end and turn left onto Colombo St.

  3. Continue along Colombo St to Remuera Ave, turn left.

  4. Run around Remuera Ave coming out onto Centaurus Rd, turn left.|

  5. Follow Centaurus Road along - follow the pathway beside the river (behind Centaurus Rd shops) coming out onto Palatine Tce.

  6. KM markers out: 2.5km, 3.5km, 4km

  7. See map below for the course and your turnaround markers. 

Saturday's Course:
Click on image to enlarge

Download your programme

Blue download folder
Blue download folder

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. 


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.

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.  


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 

We will have a key-bag (or box) at the session and will look after your car keys. All other gear is your own responsibility. Bring warm layers for before and after 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. 

Track Session

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.

Pace Session

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

  • 10mins easy running (gossip pace) (5mins out and back)

  • 10mins at 80% effort (5mins out and back)

  • 15mins easy running in one direction

  • 15mins at 80% returning back to finish

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your run fitness and conditioning.  Refer to your programme for details on this session. 

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. 

This week's 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 

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