Week 7 Newsletter

The Home Stretch

2 weeks to go!

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 

You guys rock! You are so close ;-)


Programme Change!
In Week 7 & Week 8, the morning team's Monday/Wednesday sessions are switching to:

Monday: Track Session

Wednesday: Strength Repeat Session
Raceteam Epic team start this week and their track session switches to Monday and we want to keep the morning track sessions for both Club10k and Raceteam Epic on the same day.

Evening team's sessions remain the same. 

Week 7 Sessions


  • Monday 20 June, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

      Track Session

  • Wednesday 22 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Strength/Repeat Session


  • Tuesday 21 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 23 June, 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. From start point, run up to pathway that leads behind the tennis courts coming out onto Memorial Ave - turn left.

  2. Run up to the pedestrian lights and ross over using the lights at Roydvale Ave, turn left.

  3. Run up to Avonhead Road, turn right.

  4. Cross over where we have indicated with cones and run along to Hawthornden Road, turn left.

  5. Run along Hawthornden Road to Apsley Drive. CROSS OVER where indicate staying on Apsley Drive and run up to Woodbury St roundabout.

  6. Cross over where we indicate with cones, running up Woodbury St to Withells Road. Turn left.

  7. Run up Withells Road. At Merrin Street cross over carefully and continue up Withells Road to Avonhead Road.

  8. Cross with care and run along Avonhead Road.

  9. KM markers out: 4.5km, 6km, 7km

  10. Out and back run for all

Saturday's Course: Click on image to enlarge

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. 


What Next?

Next Club10k Team Starts 4 July!
Keep running with your team 

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:


Here's a cool short film about running. It's deep, but that's where running takes us ;-)

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: 

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