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Week 3 Newsletter
Into the groove

Consistency is key!

We want to remind you that your Saturday morning sessions have different objectives depending on the programme level you are doing. 

Beginner: These Saturday runs are about distance not speed. Make sure you are working at a level where you can have a conversation and focus on just getting the "time on feet".


Intermediate and Advanced: You have pace work within your Saturday runs, so check out your programme and keep yourself accountable to getting this done. 

Running is also a good chance to enjoy some "headspace" time so use this session as having some time to yourself, enjoy getting some fresh air and having a catch up with your running crew. 

Week 3 Sessions

  • Monday 6 November, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

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. From the Red Rocks carpark, run towards Ōwhiro Bay

  2. Continue along the waterfront pathway all the way to your turnaround marker or turnaround time

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

  4. KM Markers out: 3.25km, 4km, 6.5km

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Saturday's Course: Click on image to enlarge

This week's 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



Posture is a hugely important part of being a successful runner. There are lots of benefits of good posture but 2 of the most important benefits are: 

  • Good posture keeps your centre of gravity in the right position which means there is better muscle balance and distribution through all the working muscles. It means that all the different muscles are doing an even amount of work which creates more efficiency in your style and gives you the ability to go for longer periods of time without losing speed or needing to stop.

  • When you have good posture your body will be moving more safely. This decreases the risk of injury as most running injuries come from poor posture.

So then the question is: How can I improve my posture when I'm running? 

Here are some key tips:  

  • Try to always remind yourself that you are trying to 'run tall'. This means that you have a straight spine, your shoulders are back and relaxed. Your eyes will be looking forward, around 5-8m in front of you (not down or up) and lastly you will be leaning forward from the hips with chest lifting up. Look at the photo above and see the example of the straight line runner.

  • Do your core work. By strengthening through the core your body position will start to naturally lift which will hold you in place when you are running. Aim to get around three core sessions in a week and you'll soon notice a difference.

  • Create awareness of what good posture feels like. You could use an awareness tool, like when you see your watch, that reminds you to hold a correct posture. At first the correct posture may feel weird but the more you maintain it the more it will be come the norm.

To become a more efficient runner we need to be continually improving our posture. This will help to avoid injuries, create a more balanced workout and also help you to improve your speed.

If you have any questions around posture feel free to ask the coaches at any time. 

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We talk about cadence/turnover a lot with our runners - it is the key to running efficiency and pace. This is a great clip that gives you an overview about cadence.

Other News

  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.

  • 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 8 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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