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 13 June, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 15 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 14 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 16 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

BOTH GROUPS

Course Description:

  1. From our start cones, run up to the pathway and turn left. Follow the path through the middle of the park towards the netball courts.

  2. At the end of this pathway, turn right and run towards Moorhouse Ave.

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

  4. KM marker out: 4km which is just past hospital corner.

  5. Turnaround and reverse the course back to the start.

  6. Everyone is running 8km, check out below for the objective of this session for your programme level.

 

  • 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

IMG_6919.jpeg

What Next?

Next Team Starts 4 July
Keep running with your team 

Our next Club10k team starts the week following your final run and we would love to see you back!

Start Date: Week beginning Monday 4 July

Earlybird available until: 11.59pm, Monday 27 June
Registrations close: 5.00pm, Sunday 3 July

Register Now:

Extra Mile Runners Members
(6mth and 12mth memberships)


Register Now:

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 ;-).