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Week 4 Newsletter

You are developing as an athlete

Remind yourself of lessons learnt

Many of you have chosen the Advanced or Return programme for this Club10k, this can be a big challenge as it is definitely more demanding, if you are finding that you are struggling, remind yourself of what has made you successful up to this point. 

If you completed Get up to Five and then did Beginner or Intermediate Club10k you will have learnt a lot of lessons about stepping up a gear.

We know that this challenge may be the hardest one you have faced to this point but the lessons you have learnt from your previous experiences will help you become successful. It's about reminding yourself of these lessons when the going gets tough.

Trust yourself, you are doing great.

Week 4 Sessions




Course Description:

  1. We start by running up the pathway towards the netball courts, turn right towards Moorhouse Ave.

  2. Run on the left hand side of the path at all times. Follow the perimeter of the park all the way around to your turnaround point.

  3. Please stay on the pathway at all times and watch out for scooters, cyclists and other using the pathways. 

  4. KM Makers out: 3.5km, 5km

  5. Out and back run for everyone. 

  6. Check your programme for your programmed distance.

Saturday's Course:
Click on image to enlarge

This weeks quick tip: 

'If you have a 'bad' session, one that you struggle or find hard, don’t give up. They won’t be all the same, move on. Your next run may even be your very best.
One bad day won’t make them all bad days.' – Wendy


Body Care

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   

Stretch: Before we started the programme we sent you information on stretching, but here it is again in case you have misplaced it: Click here

Print it off and put it somewhere where you will see it every time you finish a session, make sure you spend the time to work through these stretches, your muscles will thank you for it, trust us!

Massage: Investing a bit of time into massage will have great benefits. You can do this yourself by getting some oil, rubbing in deep heat and then massaging the sore areas. You could get a partner to massage you or go to a massage therapist.

Yoga: If you can get to a stretch class like Yoga or Body Balance at Les Mills you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant: Click here


Legs up the wall: This is a trick many experienced athletes. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 

Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity.  

Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing that this soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction.


Not so much inspiration this week - more of a task. Have a listen to this clip below, this is the sound of 180 beats per minute (bpm). This is the optimum turnover for a runner for running efficiency. Put this onto your mp3 player/phone with headphones and have a practice at running in time to this beat. 

Other News

  • Please make sure you "check in" at each session - thank you!

  • You are just about halfway through the programme!

  • Just a reminder about our Saturday sessions, we are running on open roads so please stay on the footpaths at all times and stick to the road rules 100%.

  • Just keep turning up to the sessions and looking at one session at a time on your programme ;o)

  • A reminder about the Club10k and RaceTeam private Facebook group - it’s a great place to connect with your team: Click here to request access (we will respond within 24hrs).

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