2 weeks to go!

In just over a week from now many of you will facing your longest run in the programme, this is the last hurdle to overcome before the 10k run day.
 

As you have progressed through this Club10k programme (and many of you the Get up to Five programme as well) you have learnt success strategies that help you overcome big challenges. 

When we hit this long run make sure you have put all of what you have learnt into place, by doing this you will have a much higher chance of having a run that you are happy with. 

Week 7 Sessions

MORNING GROUP

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• Monday 12 October, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Wednesday 14 October, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

EVENING GROUP

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• Tuesday 13 October, 5.40pm
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Thursday 15 October, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

BOTH GROUPS

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• Saturday 17 October, 7.30am
  Meeting Point: Scott Park, Mt Pleasant
  Map of Run: Click here
  This map is for all of our running groups, you will be doing a portion of this course.
  
  This is an OUT AND BACK run - run to your half way marker, turnaround and reverse the course back to the start/finish.
   

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. Starting at Scott Park, we follow the Coastal Pathway all the way towards Sumner staying beside the water the whole way.

2. Once in Sumner, run towards Cave Rock and then along the Esplanade pathway.

3. The furthest marker on this course is 6km.

4. KM markers out: 4.5km, 6km 

5. Turn around and reverse the course back to the start. 
    

14km runners: Do and out and back to 6km marker, then out and back to 500m marker.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

Education

Stitch, the runners curse!

This is an interesting article with a couple of tips on how to treat/prevent this annoying condition that most of us experience at some stage.

Inspiration

We love this video, there are some great quotes in here. 

Next Programmes

Club10k

Our next  Club10k programme 

starts 26 October and is the last one for 2020! 

Earlybird rates are available until:
 11.59pm, Monday 19 October
(Registrations close Saturday 24 October)

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Extra Mile Runners Members

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

(Registrations close Saturday 24 October)

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(Please register before the start of the programme and just double check that your membership is valid for the duration of the programme). 

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 ;-).