Week 6 Newsletter

Finding that next level

Stay Focussed

With only a few weeks to go before your final 10k run day 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 10 October
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 5 October, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 7 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 6 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 8 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

  • Saturday 10 October, 7.30am
    Meeting Point: South Hagley Park, Deans Ave side: 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. From the start point, run down the pathway in the middle of the park towards the netball courts.

  2. At the end of the pathway turn left and run towards the hospital.

  3. Continue around the perimeter of South Hagley Park until your turnaround.

  4. KM Markers 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

Here's a cool clip about Meb Keflezighi and how he came from nothing to being a 3 time Olympian.

Next Programmes


Club10k
Our next Club10k programme

starts 26 October and is the final one for 2020!

Earlybird rates are available until:
 11.59pm, Monday 19 October

Registrations close Saturday 24 October



 

 

 


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 Saturday 24 October
 

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 ;-).

©2019 by Extra Mile Runners