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 ;-) 

 

 Extra Mile Runners Tshirt Sale

When: Saturday 5 December
Where: South Hagley Park (at the end of the session)

Extra Mile Runners Adidas T-shirts all $20!!

Cash only please (no EFTPOS available sorry!)

Week 6 Sessions

MORNING GROUP

  • Monday 30 November, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 2 December, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 1 December, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 3 December, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 5 December, 7.30am
    Meeting Point: South Hagley Park, Netball Courts click here
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

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. 

  1. We start by running up the pathway towards Deans Ave, turn left. 

  2. 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 marker out: 4km

 

  • 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

This weeks quick tip: 

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

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

Inspiration

We can't travel overseas at the moment, so here is a wee escape for you...a beautiful clip of the different running trails in beautiful Paris - oh take me back!!

Next Programme


Club10k
Our next Club10k programme

starts 18 January and will be the first team for 2021!

Earlybird rates are available until:
 11.59pm, Monday 11 January

Registrations close 5pm, Sunday 17 January



 

 

 


Extra Mile Runners Members

Group programmes are included in your 6mth or 12mth membership.
 

To register for the next programme, please register before the start of the programme and just double check that your membership is valid for the duration of the programme.

Registrations close 5pm, Sunday 17 January

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.
     

  • Remember to stay focused and keep turning up ;-).