Week 1 Newsletter

Welcome to your Club10k team

We are about to start

Welcome to Club10k. We are looking forward to getting this team together and getting started.

For some, it will be about just getting moving again, for others it will be about using the group to improve and for all of you - a chance to do something good for yourself.

Every Thursday afternoon for the next 8 weeks we will be sending you a newsletter like this which includes the following week's session details, education, inspiration and any specific information about the following week's runs.

Over the next 8 weeks we will work together as a team to get you running 10km in the best way you can.

Week 1 Sessions

Monday 23 October, 6.00am
Labour Day, session on as normal
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Click here
Circuit / Long Interval Session

Wednesday 25 October, 6.00am
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Click here
Circuit / Short Interval Session
Saturday 28 October, 7.30am
Meeting Point: Cog Park, Evans Bay Parade - meeting in between the two buildings
Map of Run: Click here / Section 2 (Advanced programme only)
Endurance Session

Course Description

All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.

From Cog Park, follow Evans Bay Parade towards Oriental Parade
Turn around at your half way marker
KM markers out: 2.5km, 3km

*Advanced programme: You have 2 sections to your run:

a) Out and back to 3km marker towards Oriental Parade
b) Out and back to 1km marker towards Shelly Bay

Intermediate and Advanced Programme Levels:
You have pace work within your sessions. Refer to your programme for your objective for this session.

Saturday's Course:
Click on image to enlarge

Section 2 (Advanced programme)
Click on image to enlarge

Download your programme

Download the programme (.PDF)
Download the programme (.xlsx)

Circuit Movements: As part of your Club10k programme you do a coach-lead body weight strength circuit at the start of each session, there are 2 circuits within the 8 week programme, these are within the programme files (above).

Within the Club10k programme there are 3 different levels you can choose from: Beginner, Intermediate and Advanced. The main difference is the Saturday run distances and the other solo runs during the week. Choose which level you feel is achievable for you right now.

Education

How the sessions work

Roll Calls and On Time Starts

Roll Calls and On Time Starts: We always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.

Bring a watch

You will need a watch with a stopwatch function as some of your runs are based on time, if you have a GPS watch these are a great tool to keep you wise to your paces.

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Keys & Gear

We will have a key-bag at the session and will look after your car keys, all other gear is your own responsibility. Bring warm layers for before and after the session.

Session Outline

You have 3 groups session a week, below is an outline of each session.

Circuit/Long Interval Session

Monday morning 6.00am
Location: Waitangi Park

Our coach will guide you through this session. The session starts with the strength circuit where you do 3 rounds of strength/core and explosive movements with recoveries in in between, The circuit is approx 20mins in duration.

Following the circuit you head out on an “out and back run” with long intervals. Start with an easy running set (refer your programme) then the longer interval is higher intensity for the duration outlined on your programme. This intensity is uncomfortable running but at a pace that you know you can hold for the full duration.

You will see on your programme there is a turnaround time for each session. You head out in one direction and then at the turnaround time specified you head back continuing with your interval sets. Please know what you are doing in each Interval Session and you need to keep track of your sets/time within the session.

Circuit/Short Interval Session

Wednesday morning 6.00am
Location: Waitangi Park

Same as the above LONG Interval session but the intervals are shorter. You want to aim for higher intensity for these shorter interval sets (refer your programme).

Please know what you are doing in each Interval Session and you need to keep track of your sets/time within the session.

Endurance Session

Saturday morning 7.30am
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 5. Refer to your programme and weekly newsletters for each week's session.

Other News

Because a lot of the programme is based on timed running make sure you bring your own watch to every run. It doesn't need to be flash, just with a stopwatch function. If you do have a GPS watch - they are an awesome tool for your training and enable you to pace yourself wisely.
Having the right gear will increase your chances for consistency - as you are more likely to get to a session if you are prepared. Warm layers and wet weather gear are key so have them on standby just in case ;o)
Our journey begins, we can wait to watch your progress over the next 8 weeks.

This week's quick tip:

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'
– Pam