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!

A reminder about the Strength/Repeats session - you are working hard so a reminder to really focus on technique in the strength movements particularly when you start to fatigue.

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).

Just a note that RaceTeam Queenstown (our half marathon team) starts this week so you will see them at your track session. Both teams are doing different programmes but just a heads up when you see more faces at the sessions. 

This week's Facebook question

Week 3 Sessions


  • Monday 14 September, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 16 September, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 15 September, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 17 September, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts


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. 

  1. We start by running around Avonhead Park in a clockwise direction  not the full perimeter (see map). 

  2. Once back at the meeting point, continue along the pathway leading out of Avonhead Park. Turn right. 

  3. Run along Hawthornden Road to Kedleston Drive, Turn RIGHT. 

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

  5. 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. 

  6. Run up Withells Road all the way to Avonhead Road, turn left. 

  7. Run along Avonhead Road to Hawthornden Road, turn left. 

  8. Run along Hawthornden Road to Merrin Street, turn left. 

  9. The further point on this course is 6.5km which is on Merrin St. 

  10. Turnaround at your halfway marker and reverse the course. 

Programme Notes:
Beginner: Jog 3.5km, walk 2.5mins, turnaround, walk 2.5mins then jog 3.5km. Gossip pace. 
Advanced 13km: Out and back to 6.5km marker. Gossip pace. 
Return 13km: Out and back to 6.5km marker (you also have pace work, refer to your programme)


Saturday's Course: Click on image to enlarge

This weeks 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. 


Imagine a world where everyone knew that when they stepped out the door to go for a run - they would feel better, less stressed, happier and more engaged with life, it might be a different kind of world! 

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!

©2019 by Extra Mile Runners