Week 6 Newsletter

Finding that next level

Stay Focussed

With only a few weeks to go before your final 10km run now is a good time to focus on getting the most out of your sessions.  
 

Your Week 6 Saturday session has an 8km run for all of you. You have done this before so this is a good opportunity for you to take a risk and try to run at a faster pace than you normally do.

In this week's education we share one of Coach Bevan's Fitness Behaviour podcasts which has tools that you can use when the intensity kicks in.

Remember, it's about taking you to the next level ;-) 

 

Week 6 Sessions

MORNING GROUP

  • Monday 29 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 1 December, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 30 November 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 2 December, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

Course Description:

  1. We start by running up Greers Road to Memorial Ave, turn left. 

  2. Run down Memorial Ave to Ilam Road, turn left. 

  3. Run along Ilam Road and via left onto Aorangi Road. Continue along Aorangi Road to Wairakei Road, turn left. 

  4. Run up to Greers Road, turn left. 

  5. At Clyde Road, turn left and the 4km marker will be along here. 

  6. This is an out and back run.

 

  • Beginner programme: 8km - no intensity

  • Advanced: 8km Fast - this is an uncomfortable run working at your own pace that makes you work hard.

  • Return: 8km Race - this is all out for you guys, work at the pace you know you can maintain for the 8km distance and be wise with your pace strategy.

Saturday's Course: Click on image to enlarge

Education

Developing your mind for higher intensity

Your Week 6 Saturday run has the team all doing 8km. For our Intermediate and Advanced runners, you are trying to run a fast 8km run. This isn't about just getting the run done. It's about trying to push at a higher level for the whole run.
 

Coach Bevan has done a podcast on ways to develop your mind for intensity training. We think that it would be a good idea for you to have a listen to this and then practice the tools he shares in next weeks run. 
 

The show runs for around 40mins, the key content starts around 5mins into the show:

Developing the mind for intensityBevan James Eyles
00:00 / 01:04

This weeks quick tip: 

'Keep coming to the sessions even if you have to walk because of tiredness.' – Ange Soper

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 ;-).