Week 1 Newsletter

Developing your running

Welcome back!

Welcome back! We are looking forward to helping you get back to your 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.

Week 1 Sessions

MORNING GROUP

  • Monday 17 January, 6.00am - earlier start
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 19 October, 6.00am - earlier start
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 18 January, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 20 January, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

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.
 

  • Follow the perimeter of Avonhead Park - follow our cones which will bring you back through the middle of the park and out of the park onto Hawthornden Road. Turn right. 

  • Run along Hawthornden Road to Kedleston Drive, Turn RIGHT. 

  • Run around Kedleston Drive coming out onto Apsley Drive, turn right. 

  • Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left. 

  • Run up Withells Road, the 4km marker will be along here

  • 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.
It's important you do this at every session as this is our method for contact tracing if needed.

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 key bag and look after these for you at each session.  Any 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 evening 5.40pm
Morning Group: Wednesday morning 6.00am
Location: 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.
 

Strength/Repeat Session

Evening Group: Thursday evening 5.40pm
Morning Group: Monday morning 6.00am
Location: Netball Courts, South Hagley Park

Our coach will guide you through this session. The session has a combination of strength and interval based running and has been designed to improve your strength and aerobic fitness.

You will start with an easy jog warm up followed by the circuit/run sets. The sets are short and sharp so timing is crucial and quick transitions. On the run sets (refer to your programme), the aim is to get further along the course each time in these sets.

 

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