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 16 August, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Wednesday 18 August, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

EVENING GROUP

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• Tuesday 17 August, 5.40pm
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Thursday 19 August, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

BOTH GROUPS

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• Saturday 21 August, 7.30am
  Meeting Point: Barnett Park, Redcliffs
  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 Barnett Park run along Main Road to McCormacks Bay Road. Turn left.

2. Run around McCormacks Bay Road to Main Road, Turn left.

3. Follow Main Road (towards Ferrymead), use the pedestrian lights that will cross you over onto the Coastal Pathway heading back towards Sumner.

4. Continue along the Coastal Pathway to your turnaround point.

5. KM Markers out: 4km, 4.5km, 6km, 7km

6. Out and back course - turn around at your half way point and reverse the course.
    

9km runners: Out and back to 4.5km marker
12km runners: Out and back to 6km marker

14km runners: Out and back to 7km marker

Saturday's Course: Click on image to enlarge

Register Now for Club10k

Club10k Starts:
Week beginning 30 August

Earlybird rates are available until:
11.59pm, Monday 23 August
(Registrations close 5pm, Sunday 29 August)

Want to find out more about
Extra Mile Runners Memberships?

Register Now for RaceTeam

RaceTeam Queenstown Starts:

Week beginning 13 September

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. 

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. 

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 ;-).