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Week 3 Newsletter

You are stepping it up!

Settle in

You are all doing so well and you are learning how to get the most out of the track sessions, they are so valuable for your run fitness and mental development as a runner, so keep it up!

We have our first non-stop longer run this Saturday morning, remember that this is about distance not speed. If you are concerned about the distance focus on working on working at 6/10 (gossip pace) and for those who are a little bit more comfortable with the distance you could aim for 7.5/10 (slightly uncomfortable).

Week 3 Sessions




Course Description:
Please run on the footpath at all times and watch for uneven surfaces. Follow our course and be responsible for your own safety.


  1. Run along the pathway leading out of Avonhead Park. Turn right. 

  2. Run along Hawthornden Road to Kedleston Drive, Turn right. 

  3. Run around Kedleston Drive coming out onto Apsley Drive, turn right. 

  4. Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left. 

  5. Run up Withells Road all the way to Avonhead Road, turn right.

  6. Run along Avonhead Road to Maidstone Rd, turn right. At the end of Maidstone Road, turn right onto Withells Rd. The 6.5km marker will be along here. 

  7. KM Markers out: 3.25km, 4.5km, 6.5km

  8. Turn at your half way marker and reverse the course back to the start.

  9. Out and back run for everyone. Refer to your programme for your distance. 

Saturday's Course: Click on image to enlarge

This week's quick tip: 

’Make sure you do body care work outside of the sessions. Yoga, massage and gentle stretching. Your body will thank you for it.
- Marie



Posture is a hugely important part of being a successful runner. There are lots of benefits of good posture but 2 of the most important benefits are: 

  • Good posture keeps your centre of gravity in the right position which means there is better muscle balance and distribution through all the working muscles. It means that all the different muscles are doing an even amount of work which creates more efficiency in your style and gives you the ability to go for longer periods of time without losing speed or needing to stop.

  • When you have good posture your body will be moving more safely. This decreases the risk of injury as most running injuries come from poor posture.

So then the question is: How can I improve my posture when I'm running? 

Here are some key tips:  

  • Try to always remind yourself that you are trying to 'run tall'. This means that you have a straight spine, your shoulders are back and relaxed. Your eyes will be looking forward, around 5-8m in front of you (not down or up) and lastly you will be leaning forward from the hips with chest lifting up. Look at the photo above and see the example of the straight line runner.

  • Do your core work. By strengthening through the core your body position will start to naturally lift which will hold you in place when you are running. Aim to get around three core sessions in a week and you'll soon notice a difference.

  • Create awareness of what good posture feels like. You could use an awareness tool, like when you see your watch, that reminds you to hold a correct posture. At first the correct posture may feel weird but the more you maintain it the more it will be come the norm.

To become a more efficient runner we need to be continually improving our posture. This will help to avoid injuries, create a more balanced workout and also help you to improve your speed.

If you have any questions around posture feel free to ask the coaches at any time. 

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We are runners. We are all different shapes, sizes and ages and we share the same bond - the appreciation and understanding of how great it is to be able to run.

Other News

  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

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