Week 1 Newsletter
Here we go!
Welcome back!
Welcome back! We love that you are back with your team 😊
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.
Week 1 Sessions
Note the different meeting points and sessions, they are different to our previous programme.
MORNING GROUP
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Monday 23 October, 6.00am
Labour Day, session on as normal
Meeting Point: Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
Pace Session
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Wednesday 25 October, 6.00am
Meeting Point: Netball Courts, South Hagley Park
Track Session
EVENING GROUP
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Tuesday 24 October, 5.40pm
Meeting Point: Netball Courts, South Hagley Park
Track Session
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Thursday 26 October, 5.40pm
Meeting Point: Deans Ave side of South Hagley Park (opp. hospital shuttle and carpark)
Pace Session
BOTH GROUPS
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Saturday 28 October, 7.30am
Meeting Point: Beckenham Park, Eastern Terrace side
Note: We have our Raceteam group starting from this same location at 7.00am, so allow extra time to find a park and don't worry if you see runners already on the course
Map of Run: Click here
Course Description:
Please run on the footpath at all times and keep left. Please don't run any more than 2 abreast. There are some uneven surfaces on this course so please take care and be responsible for your own safety.
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From Beckenham Park, run up to Fisher Ave, turn left.
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Run to the end and turn left onto Colombo St.
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Continue along Colombo St to Remuera Ave, turn left.
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Run around Remuera Ave coming out onto Centaurus Rd, turn left.|
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Follow Centaurus Road along - follow the pathway beside the river (behind Centaurus Rd shops) coming out onto Palatine Tce.
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KM markers out: 2.5km, 3.5km, 4km
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See map below for the course and your turnaround markers.
Saturday's Course:
Click on image to enlarge
Download your programme
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
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
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:
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10mins easy running (gossip pace) (5mins out and back)
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10mins at 80% effort (5mins out and back)
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15mins easy running in one direction
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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
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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.