Week 6 Newsletter
You are becoming an athlete

Stay Focussed

We are getting close to the completion of this goal and the belief in yourself is growing.
 

What the coaching team is loving is that you are now starting to explore how to get faster and stronger. 

This is a different direction from just trying to complete a distance.

You guys are becoming athletes, we love it! 

 

Week 6 Sessions

MORNING GROUP

  • Monday 13 June, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 15 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 14 June, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Thursday 16 June, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

BOTH GROUPS

Course Description:

  1. From our start cones, run up to the pathway and turn left. Follow the path through the middle of the park towards the netball courts.

  2. At the end of this pathway, turn right and run towards Moorhouse Ave.

  3. Continue around the perimeter pathway of South Hagley Park to your turnaround.

  4. KM marker out: 4km which is just past hospital corner.

  5. Turnaround and reverse the course back to the start.

  6. Everyone is running 8km, check out below for the objective of this session for your programme level.
     

Beginner: 8km - no intensity

Advanced: 8km Fast - this is an uncomfortable run working at your own pace that makes you work hard.

Return: 8km Race - this is all out for you guys, work at the pace you know you can maintain for the 8km distance and be wise with your pace strategy.

Saturday's Course: Click on image to enlarge

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What Next?

Next Team Starts 4 July!
Keep running with your team 

Our next Club10k team starts the week following your final run and we would love to see you back!

Start Date: Week beginning Monday 4 July
Earlybird available until: 11.59pm, Monday 27 June
Registrations close: 5.00pm, Sunday 3 July

Register Now:

Extra Mile Runners Members
(6mth and 12mth memberships)


Register Now:

Education

Stride Length and Stride Rate - the key to improving pace

Those of you who started with Get up to Five will notice that our focus in Club10K has moved on from just completing the sessions to introducing intensity and a bit of speed work. The coaches are now starting to teach you about how to improve your speed.
 

When it comes to improving your speed through your movement as a runner the 2 key physical areas which are important to focus on are stride length and stride rate:
 

  • Stride length is the distance your legs will go on each foot fall. Different distances require different stride lengths, for example a sprinter stride length is longer than a marathon runner, but ultimately we should all be aiming to increase the distances of our stride length over time.

  • Stride rate is the number of steps you take, this is often measured per minute. If you look at good runners across all distances the stride rate tends to be around 180 footfalls per minute, for them the difference in speed comes from their stride length.
     

Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover.

 






 

Different runners need to focus on improving different areas. If you feel you have a short stride length you can aim to lift your feet higher as they kick back behind you and then bring your knees up more as you bring the knee forward (remember to always maintain your posture and to try to land your feet under your hips).
 

Watch the video below of Mirinda Carfrae who is the fastest female Ironman runner in the world. 
 

 

 

 

 

 







Your Task:

If you are trying to improve your stride rate, time yourself for 1 minute and count how many steps you take. If you are well below 180 spend some time practicing improving your footfall by by 5-10%. For example if you are taking 150 steps per minute aim to improve this by 5-15 steps. 
 

While improving stride length and stride rate are great ways to help get faster we don't want to create too much change too quickly. If you create massive change in your movement quickly you hugely increase your risk of injury. Instead of focusing on this all the time, aim to focus on it for around 2-3mins a couple times in your easier sessions each week. This small change in awareness will create the adjustments you need in a safe way. 
 

While this advice is important make sure you talk to a coach about where you need to improve. We want to make sure you focus on the correct adjustments based on your movement. 

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Inspiration

Here's a good story about a marathon pacer taking it all the way.

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles, we recommend the team at Body Central. 
     

  • Remember to stay focused and keep turning up ;-).

This weeks quick tip: 

'Keep coming to the sessions even if you have to walk because of tiredness.' – Ange Soper