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Week 3 Newsletter

You are stepping up!

Focus on technique

Keep up the good work with the track and Strength/Repeat sessions, you have been working really hard and there is a purpose to working at intensity for your running. 

These sessions test you both mentally and physically, and they are very rewarding so keep it going

A reminder to really focus on good technique when you start to fatigue in a session, particularly in the Strength/Repeat session, as the session progresses make sure your strength work within the circuit component isn't compromised. 

Remember consistency is key,  try to get to every session as we progress through each week, one session at a time. 

This week's Facebook question

Week 3 Sessions


  • Monday 10 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 12 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 11 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 13 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts


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. Everyone is doing 8km. Check out your programme for your programme level aim for this session

  2. Run up Greers Rd to Memorial Ave, turn left into Memorial Ave

  3. Run up Memorial Ave to Ilam Road and turn left. 

  4. Take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road

  5. Turn left and via left onto Aorangi Road

  6. Run all the way along Aorangi Road to Wairakei Road, Turn left.

  7. Run up Wairakei Road to the 4km marker

  8. This is an out and back run. 

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

’Make sure you do body care work outside of the sessions. Yoga, massage and gentle stretching. Your body will thank you for it.
- Marie


Nutrition for Training

Without knowing your daily nutritional habits it's hard for us to give advice on what you should be doing with your diet during the time that you are training with us but we thought we would share some useful general tips that will help you achieve good energy via nutrition as you take on this challenge. 

Fruit Sandwiches

What to eat before and after your sessions:


Before your Session:

Feed the machine! A lot of people say "I just can't eat before a run" - you can, you just need to train your body to do this. Your body will adapt to anything if you train it, you are expending energy during the session so you need energy to expend and this comes from nutrition.

Ideally you want to make sure you have a healthy carbohydrate snack around two hours before a session. If you are doing morning sessions this can be harder to do - but you still want to get a small amount of carbohydrate in when you first get up in the morning, eg. a banana.


How your body responds to the volume of food differs for all of us so it's a bit of trial and error. Aim to put a little bit in (half a banana?) and then see how you go, if it feels ok you can add a little bit more until you find you have more energy and it's comfortable. 


After your Session:

After the session you need to add some protein (for muscle repair) and carbohydrates (provides energy) back into our body. A protein shake with a banana, banana on toast, eggs are all good options here. 

And remember to hydrate with water, particularly if you are training on warmer days when you are sweating more, this needs to be replaced.


Some other helpful nutrition tips as you progress through your journey: 

  • Don't drink energy: Remove all the drinks in your life that have calories in them. If you are unsure which drinks have calories check out the labels. This doesn't mean you have to always drink water, just try to find calorie free/sugar free options. For example, if you like fizzy drinks always choose the zero option.

  • Training doesn't mean you can eat more: You've added up to 4 exercise sessions a week to your life, you may think that "surely I can eat a little more because I had a great run this monring!". The answer is no, if you are trying to lose weight don't let the inclusion of exercise be a reason to eat more.

  • Restrict alcohol to one or two days a week: While a lot of people love a glass or two of wine every night to help relax this does add a lot of energy into your body. By restricting alcohol to one or two days, you will remove a lot of excess energy that you may not need.

  • Food isn't a reward: When we do well we want to reward ourselves - which is a good thing!. But don't use food as the reward. Instead of having a chocolate bar or banana choc-chip muffin because you had a great run you could instead buy yourself a new training top if you go three weeks without missing a session. Remember giving yourself positive affirmations around the good work that you are doing could be enough of a reward.

  • Stay away from processed foods: Try to eat unprocessed foods. These foods will often come at a higher calorie cost and they don't deliver the best nutrients. Plan your meals or snacks around natural foods that will have a healthier effect on your body. Read the labels on the back of your food - if there are lots of ingredients in there you don't know or can't even pronounce - ditch it!

  • Stay away from "low fat" labelled food as often these include high levels of sugar to make up for taste.


You'll find that the training you are doing will create change in your body over the next period of time, it's all about putting good energy into our bodies for the session and using good nutrition to help our bodies repair and recover after your session. 


These key tips above are all good rules to by guided by for the long term and will help you perform better. Your body will thank you for it, it’s working hard for you!

Next Programmes

Our next Club10k programme is back to our 8 week schedule and is our spring team!

Start Date: Week beginning Monday 31 August
Earlybird registration is available until 11.59pm, Monday 24 August

Extra Mile Runners Members: This is included in your membership as long as your  membership is valid for the duration of the programme, you can register below!

RaceTeam Queenstown
Our next RaceTeam programme is for the Queenstown Half Marathon on Saturday 21 November.

Start Date: Week beginning Monday 14 September
Earlybird registration is available until 11.59pm, Monday 7 September

Extra Mile Runners Members: This is included in your membership as long as your  membership is valid for the duration of the programme, you can register below!

Other News

  • Consistency is key - just get to your session and we will look after you. You never regret doing a session, we want to see great consistency with this group. 

  • Remember, the running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 3 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

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