Week 1 Newsletter

Welcome to your Club10k team

We are about to start

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

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.

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Headlamps
The mornings are very dark now so please bring a headlamp to each session.
This is not just so you can see - but also be seen by others using the pathways. 

Week 1 Sessions

  • Monday 4 July, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here
    Circuit / Long Interval Session

  • Wednesday 6 July, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here
    Circuit / Short Interval Session

     

  • Saturday 9 July, 7.30am
    Meeting Point: Cog Park, Evans Bay Parade
    Map of Run: Click here
    Endurance Session


Course Description

All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
Note: Start your watches once you have crossed over and are on the waterfront  pathway. 

 

  • From Cog Park, follow Evans Bay Parade towards Shelly Bay

  • Continue around into Cobham Drive

  • At Miramar Ave, keep running straight up Shelly Bay Road
    The 3km marker will be along here

  • Turn around at your half way marker or your turnaround time

  • KM markers out: 1km*, 2.5km, 3km
     

Club10k Advanced programme: You have 2 sections to your run:

a) Out and back to 3km marker
b) Out and back to 1km marker

 

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

Week 1 Cog Park.png

Saturday's Course: Click on image to enlarge

Download your programme

Blue download folder

Download the programme (.PDF) PLUS have a look at the Circuit Movements (below)
Download the programme (.xlsx) PLUS have a look at the Circuit Movements (below)

 

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:
Download the Circuit Movements (PDF)

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 weeks 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 Thomas