Week 7 Newsletter

The Home Stretch

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. 

This week's Facebook question

Week 7 Sessions


  • Monday 12 October, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 14 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 13 October, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Thursday 15 October, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • 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


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.


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

Next Programmes


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)


Extra Mile Runners Members

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

(Registrations close Saturday 24 October)

(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 ;-).

©2019 by Extra Mile Runners