top of page

Week 2 Newsletter

We've found our feet and they are moving forward!

Settle in

This week's sessions have been great, we are underway.  

Just a reminder about the strength exercises you do within the circuit at the start of each session, it's important that you get your technique right from the start, remember don't compromise technique for speed.

If this is your first time doing these sessions, take your time in these first couple of weeks to get the exercises correct. As we progress and you get stronger, then you can lift the intensity.

Week 2 Sessions

  • Monday 30 October, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: click here

Course Description:
All roads are open, and please keep left on the pathways. 


  • Run down the pathway to Lyall Bay Parade. Turn right.

  • Cross over to waterside pathway where indicated via zebra crossing.

  • Continue along Lyall Bay Parade towards Houghton Bay and then towards Island Bay until your turnaround point.

  • KM markers out: 3km, 3.5km, 5km - refer to your programme for your distance 

  • At your turnaround point, reverse the course back to the start/finish

Entrance to Meeting Point:
Click on image to enlarge

Week 2 Lyall Bay.png

Saturday's Course:
Click on image to enlarge

This week's quick tip: 

’Listen to your body, don't be afraid to stop and stretch.'
- Anna


Let's look at intensity

When we designed Club10k the key was to introduce intensity into the programme. The benefits of intensity in your training is massive for a couple of reasons:


  1. When our body has to train at a higher level of intensity it has a positive training effect on our physiology. With the heart and muscles working at a higher level your body has positive stresses put on it which causes it to create change to adapt. This intensity helps to deliver better results in many different areas. 

  2. When you train with intensity you are developing your mental strength. Some people think mental strength is something that you are born with but it's not. Like any skill, mental strength is a learned behaviour and it is something that is developed over time through experiencing and overcoming the correct level of adversity based on your current ability. Developing this strength has many benefits but one of the best ones is that it creates a strong belief in what you can achieve. 

So while intensity is great for you and your body there are some key things we need to be aware of in the programme:

  • Learn to work at the right intensity. The different groups are aiming for different levels but you are all trying to learn where that level is. At first you may go too hard or not hard enough but with experience and feedback from the coaches you will start to understand the level you should be working.

  • While the intensity sessions are more challenging you still need to feel they are achievable. If you find they aren't you need to back off

  • Try to 'learn yourself'. In these interval sessions we want to help you learn strategies that will make you successful under adversity. Each time you are feeling outside your comfort zone think of what you are doing mentally and physically to create success and then try to duplicate and evolve your success formula. Intensity has so much value to it but we can't have it scaring you off from training.

Remember that you are learning this and it's ok to take things easy if you are finding it too tough. You will probably find that the interval sessions will be some of the most rewarding training that you do! 


We are runners. We are all different shapes, sizes and ages and we share the same bond - the appreciation and understanding of how great it is to be able to run. 

Other News

  • Well done for turning up this week, consistency is key!

  • Please make sure bring your own watch and know your turnaround time for each session. 

  • It's so important to get to the physio asap if you have soreness that you feel is serious. Have a chat to us at the sessions and if you need a physio recommendation, we can point you in the right direction.

  • If you aren't on our private Facebook page yet make sure you get on there. This way you guys can keep in touch with each other, click here to request access.

bottom of page