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 9 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 11 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 10 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 12 August, 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. 

  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. This is an out and back run. 

  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

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 ;-).

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Next Programmes


Club10k

Club10k Starts: Week beginning 30 August

Earlybird rates are available until:
11.59pm, Monday 23 August

Registrations close 5pm, Sunday 29 August

RaceTeam Queenstown

RaceTeam Starts: Week beginning 13 September
Training for the Queenstown Half Marathon
Race Date: 20 November

Earlybird rates are available until:
11.59pm, Monday 6 September

Registrations close 5pm, Sunday 12 September

There are 2 weeks in between the end of your current Club10k programme and RaceTeam starting.

If you have an Extra Mile Runners 6mth or 12mth Membership, you can book into any sessions on the timetable during this time. 

If you aren't an Extra Mile Runners member, you can buy single Drop In Sessions during this time to keep running with the team before RaceTeam begins.