Week 2 Newsletter

We've found our feet and they are moving forward!

Settle in

This week's sessions have been great, the coaches have commented on how well you are going. It was so good to see everyone work hard on the track sessions, for many of you it was your first one, this is definitely a step up for many of you in your intensity and speed. 

We love watching how supportive of each other you are. We've got a big 7 weeks in front of us but we are definitely off to a great start! Keep it up.

Week 2 Sessions


  • Monday 16 May, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 18 May, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 17 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 19 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts


  • Saturday 21 May, 7.30am
    Meeting Point: Hansen Park, Opawa
    Map of Run: Click here

    Note: We have one of our teams (Raceteam) starting at 7.00am so don't panic if you see runners out there already and cars in the carpark. 
    See map below for meeting point and parking options.

Course Description:

  • All roads are open, please run on footpath at all times

  • Take care at busy road crossings

  • Be alert at all times, watch out for cars backing out of driveways

  • There are some uneven surfaces on this course so watch your footing

  • Your safety is your responsibility

  1. Run down Fifield Tce following the river (on your left) to Ensors Road - DO NOT CROSS OVER.

  2. Follow our cones that will cross you over onto the other side of the river and onto Riverlaw Terrace. You will now be on the opposite side of the river running back towards Hansen Park.

  3. Run along Riverlaw Terrace to Armstrong Ave. Turn right and run up to Centaurus Road. Turn left.

  4. Run along Centaurus Road to Aynsley Terrace. Cross over and turn left.

  5. Follow Aynsley Terrace all the way along to where our cones will cross you over a bridge and into Louisson Place.

  6. Turn left which will lead you into Hansen Park.

  7. KM markers out: 3km, 4km, 5km

  8. Run to your halfway maker, turnaround and reverse the course back to the start.

  9. Refer to your programme for your distance. 

Saturday's Meeting Point
Click on image to enlarge

Saturday's Course:
Click on image to enlarge

Saturday's Course:
Click on image to enlarge

This weeks quick tip: 

’Listen to your body, don't be afraid to stop and stretch.'
- Anna


Let's look at intensity

When we designed Club10k the key was to introduce intensity into the programme. The benefits of intensity in your training is massive for a couple of reasons:


  1. When our body has to train at a higher level of intensity it has a positive training effect on our physiology. With the heart and muscles working at a higher level your body has positive stresses put on it which causes it to create change to adapt. This intensity helps to deliver better results in many different areas. 

  2. When you train with intensity you are developing your mental strength. Some people think mental strength is something that you are born with but it's not. Like any skill, mental strength is a learned behaviour and it is something that is developed over time through experiencing and overcoming the correct level of adversity based on your current ability. Developing this strength has many benefits but one of the best ones is that it creates a strong belief in what you can achieve. 

So while intensity is great for you and your body there are some key things we need to be aware of in the programme:

  • Learn to work at the right intensity. The different groups are aiming for different levels but you are all trying to learn where that level is. At first you may go too hard or not hard enough but with experience and feedback from the coaches you will start to understand the level you should be working.

  • While the intensity sessions are more challenging you still need to feel they are achievable. If you find they aren't you need to back off

  • Try to 'learn yourself'. In these track sessions we want to help you learn strategies that will make you successful under adversity. Each time you are feeling outside your comfort zone think of what you are doing mentally and physically to create success and then try to duplicate and evolve your success formular. Intensity has so much value to it but we can't have it scaring you off from training.

Remember that you are learning this and it's ok to take things easy if you are finding it too tough. You will probably find that the track sessions will be some of the most rewarding training that you do! 


How we see ourselves changes throughout our lives. When people first get into exercise they often still see themselves as a non athlete but as time goes on their identity changes. You may not see it yet but one day you will wake up and you'll identify yourself as a runner.

If you watch this clip and can identify with it maybe you can start to think of yourself as a runner sooner than you think.

Other News

  • Well done for turning up this week, consistency is key!

  • Please make sure you read these newsletters each week.

  • It's important to get to the physio asap if you have soreness that you feel is serious. If you need a recommendation for a physio just ask us.

  • If you aren't on our private Facebook page yet make sure you get on there. This way you guys can keep in touch with each other, click here to request access.