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Week 4 Newsletter

You are developing as an athlete

Remind yourself of lessons learnt

Many of you have chosen the Advanced or Return programme for this Club10k, this can be a big challenge as it is definitely more demanding, if you are finding that you are struggling, remind yourself of what has made you successful up to this point. 

We know that this challenge may be the hardest one you have faced to this point but the lessons you have learnt from your previous experiences will help you become successful. It's about reminding yourself of these lessons when the going gets tough. Trust yourself, you are doing great.

This week's Facebook question

Week 4 Sessions


  • Monday 17 August, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

  • Wednesday 19 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 18 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 20 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. 


  • From Scott Park, follow the Coastal Pathway all the way towards Sumner following the waterside path the entire way.

  • If running 14km, once you get to the end of The Esplanade, turn right at Heberden Ave then continue along to Nayland St to the 7km marker.

  • KM Markers out: 4.5km, 6km, 7km

  • Out and back course - turn around at your half way point and reverse the course back to Scott Park.

*Advanced and Return programme: You have pace work within this session, please refer to your programme.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'If you have a 'bad' session, one that you struggle or find hard, don’t give up. They won’t be all the same, move on. Your next run may even be your very best.
One bad day won’t make them all bad days.' – Wendy McBurnie


Body Care

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   

  • Post Session Stretch:
    When your muscles are warm they benefit from some gentle stretching to help improve flexibility and release any tension you may be holding. During the weekday sessions our coaches take you through a gentle stretch - but if you have to leave early or need a reminder for the Saturday sessions: Click here to view key stretches to do post run.


  • Yoga: 
    If you can get to a stretch class like Yoga or Body Balance you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant: Click here


  • Sports Massage
    Ok, it may not be the most relaxing experience but getting a sports massage will definitely be something your body thanks you for.
     So what does a sports massage do?

    ur muscles produce lactic acid in quantities larger than they can shift so some lactic acid remains in the muscle; especially if you don’t stretch and cool down properly.  In the short term, lactic acid in your muscles will cause them to ache, feel sore and underperform. 
    In the longer term, the lactic acid can get stuck in the muscle and form crystals which massage therapists refer to as knots. The knots then get more waste stuck to them and get larger ….. and so it goes on.

    The sports massage therapist works to drain the muscles and get the waste and lactic acid cleared out. This removal of waste significantly speeds up the recovery of the muscles.

  • Legs up the wall: This is a trick many experienced athletes use. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 

  • Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity during your sessions for a period until the soreness starts to subside. 

Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing that this soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction.

Pressure Point Massage
Leg Stretch
Yoga Class

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

  • Please make sure you sign in at each session, thank you!

  • Just a reminder about our Saturday sessions, we are running on open roads so please stay on the footpaths at all times and stick to the road rules 100%.

  • Just keep turning up to the sessions and looking at one session at a time on your programme ;o)

  • A reminder about the Club10k and RaceTeam private Facebook group - it’s a great place to connect with your team: Click here to request access (we will respond within 24hrs).

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