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. 

Next Programme:

Register Now for Club10k

Our next  Club10k programme 

starts 10 May!

Earlybird rates are available until:
11.59pm, Monday 3 May
(Registrations close 5pm, Sunday 9 May)

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Do you want to find out more about
Extra Mile Runners Memberships?

Week 7 Sessions

MORNING GROUP

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• Monday 26 April, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Wednesday 28 April, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

EVENING GROUP

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• Tuesday 27 April, 5.40pm
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts

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• Thursday 29 April, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts

BOTH GROUPS

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• Saturday 1 May, 7.30am
  Meeting Point: Burnside Park, Rugby Clubrooms (Avonhead Road) 
  *Meeting on the Roydvale Ave side of the clubrooms, different to normal. See below for Meeting Point map*
  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. Run along pathway behind the tennis court to Memorial Ave. Turn left.

2. Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.

3. Cross over where indicated by our cones and then take first left into Hawthornden Road.

4. Run down Hawthornden Road (which turns into Apsley Drive) until you get to Withells Road and turn left.

5. Run up Withells Road to Merrin Street - CROSS OVER CAREFULLY

6. Continue along Withells Road to Avonhead Road - Turn right.

7. Run along Avonhead Road to Merrin St. Turn right. The 6km marker will be at the end of Merrin St

8. KM markers out: 4.5km, 6km, 1km*

9. Run to your half way marker then turn around and reverse the course back to the start.
    

*14km runners: Out and back to 6km marker then out and back to 1km marker

Meeting Point Map

Saturday's Course: Click on image to enlarge

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 ;-).