Week 1 Newsletter

Developing your running

Welcome back!

Welcome back! We are looking forward to helping you keep up running routine with the group. 
 

For some of you, it will be about just getting moving again, for others it will be about using the group to improve and for for all of us - we are looking forward to doing something good for ourselves.
 

As normal, every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs including; times and meeting points for the sessions, an educational component, a little bit of inspiration and any other specific information that you will need for that week.

Over the next 8 weeks we are aiming to help you take that next step forward in your growth.

Attention.jpg

Programme Change:

We have made a change to the Club10k programme. We have replaced the Strength Repeat Session with a Pace session. This session is on on Monday morning/Thursday evening and is at a different location to what you may be used to. See below for details. 

Week 1 Sessions

MORNING GROUP

EVENING GROUP

BOTH GROUPS


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.
 

  • Run along pathway behind the tennis court to Memorial Ave. Turn left.

  • Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.

  • Cross over where indicated by our cones and then take first left into Hawthornden Road.

  • Run down Hawthornden Road (which turns into Apsley Drive) until you get to Withells Road and turn left.

  • Run up Withells Road to Merrin Street - TURN LEFT

  • KM markers out: 2.5km, 3.5km, 4km

  • Run to your halfway marker or turnaround time and reverse the course (refer to your programme for your distance)

  • See map below for the course and your turnaround markers

Saturday's Course: Click on image to enlarge

Download your programme

Blue download folder
Blue download folder

There are 3 different programme levels to choose from: Beginner, Advanced and Return (for those who have done Club10k before).
 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.
 

Choose a level that feels right for you at your current ability. We don't mind if you change levels after the first couple of sessions if you feel it is too comfortable or too challenging the key is to work at a level that is challenging you a bit but so you are achieving at every session. 

We recommend you print your programme off and put on your fridge so you can give yourself a tick each day you complete your training. 

Education

Reminders on how the sessions work

Roll Calls and On Time Starts

We always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.

 

Bring a watch 

You will need a watch with a stopwatch function as some of your runs are based on time, if you have a GPS watch these are a great tool to keep you wise to your paces.  For the weekday sessions our coaches call out your times for you. 

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Keys & Gear

We will have a keybag or box at the session and look after your car keys. All other gear is your own responsibility. Bring warm layers for before and after the session.

Session Outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

Track Session

Evening Group: Tuesday 5.40pm, Netball Courts, South Hagley Park
Morning Group: Wednesday 6.00am, Netball Courts, South Hagley Park

The track session is your interval training. A coach will be calling out your intervals as you run around a track that we set out on the netball courts at South Hagley Park.

 

Before your Track Session our coach will take you through a 10min strength warm up. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 
 

Please refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.
 

Pace Session

Evening Group: Thursday 5.40pm, Deans Ave side of South Hagley Park
Morning Group: Monday 6.00am, Deans Ave side of South Hagley Park
 

Our coach will guide you through this session. The pace session is a time-based session where you will be running at difference paces during the session. Eg: 50minute session:

  • 10mins easy running (gossip pace) (5mins out and back)

  • 10mins at 80% effort (5mins out and back)

  • 15mins easy running in one direction

  • 15mins at 80% returning back to finish
     

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your run fitness and conditioning.  Refer to your programme for details on this session. 
 

Endurance Session

Saturday morning 7.30am
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 

Other News

  • Because a lot of the programme is based on timed running make sure you bring your own watch to every run. It doesn't need to be flash, just with a stopwatch function, if you do have a GPS - these are a great training tool. 

This weeks quick tip: 

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'
– Pam Thomas