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Week 7 Newsletter

The Home Stretch

2 weeks to go!

We are heading into the final 2 weeks of your programme. Now is a good chance to reflect on how far you have come since Week 1 and be proud of yourself. 

Also think about how you can finish these 2 weeks strongly, what have you done well to this point? How can you keep your consistency up? And what next? Start thinking about what your next goal is after this programme. 


You guys rock! You are so close 🤩

Week 7 Sessions




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. From Scott Park, follow the Coastal Pathway around Beachville Road and all the way out to Sumner. 

  2. At Cave Rock, run along the beachside Esplanade pathway to the end.

  3. At the end of the pathway at Scarborough, turn right and run along Heberden Ave to Nayland St. Continue along Nayland St. 

  4. KM Markers out: 4.5km, 6km, 7km

  5. Turn at your half way marker and reverse the course back to Scott Park

Saturday's Course: Click on image to enlarge

What Next?
Thinking about what to do after Club10k?

This is our last Club10k for 2023!

If you would like to keep running with the Extra Mile Runners team, we will have sessions on our Session Timetable that will continue up to and right through Christmas and New Year. 
Our first Club10k team will start the week beginning 15 January 2024.

Members: 6mth or 12mth memberships

Check when your membership expiry date is, and come to unlimited sessions each week during your membership term, just book in to the sessions on the timetable!

Non Members:
You can buy single Drop In Sessions that can be used at any of our sessions on the Session Timetable. They are valid for 1 month from date of purchase, so you can purchase and book in to any session you want to come to. 

Want to find out more about Extra Mile Runners Memberships?

How to run your 8km
(Week 6 Saturday run)

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!

Have a think about your approach for this Saturday before the run and then run smart. 

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 week's quick tip: 

'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

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