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Week 4 Newsletter
You are getting tougher!

Building conditioning

It's great watching you progress through the programme, everyone is taking it to the next level. We love watching you all get better, from those of you who are new to our programmes through to those of you who have been with us before, the plan is coming together.  

You are building your endurance base on your Saturday runs and you are taking all the right steps to being successful on this journey.

Keep up the good work.  


Programme Note:
This week, your circuit in your weekday sessions changes. Our coach will guide you through the session but please check out your programme for the different movements.  

Week 4 Sessions

  • Monday 13 November, 6.00am
    Meeting Point: Waitangi Play Area

    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. Starting at Lions Park, we follow Great Harbour Way towards the Hutt River 

  2. Continue along the pathway and at Waione Street turn right and cross over the bridge. 

  3. Follow our directions and turn RIGHT and onto Port Road to the 3.5km marker. 

  4. This is an out and back course for all (come back in exactly the same direction).

  5. Once back at the start, Club10k Intermediate and Advanced do an out and back along the foreshore in the opposite direction to their turnaround marker.

Programme Levels:
7km: Out and back 3.5km Course 1 
9km: Out and back 3.5km Course 1 / Out and back to 1km on Course 2
10km: Out and back 3.5km Course 1 / Out and back to 1.5km on Course 2

Course 1 Week 4.png

Course 1 Map:
Click on image to enlarge

Course 2 Week 4.png

Course 2 Map:
Click on image to enlarge

This week's 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


How are your energy levels?

You may have noticed that your energy levels are needing a boost due to the increased amount of running and the intensity that you are running at. As our energy requirements increase we need to think about how we are feeding the machine. This is where we need to start thinking like athletes. 

So what does it mean to think like an athlete?

An athlete thinks of nutrition as fuel for the machine that is their body. They look at their training for the day and think to themselves 'what do I need to do to make sure my body is 100% prepared for todays session so I can train to the best of my ability?.


This is the thinking we want to move towards when it comes to your nutrition before you train so here are some points to think about in planning for training: 


  • Plan 3 hours ahead of the session. A good question to use around your nutrition intake is 'what am I doing for the next 3 hours of my life?' If you know that you are going to be sitting around watching tv or working at the office you would lower the energy food intake with less volume. But if you know that you have a run session you would want to get a good amount of energy in so that energy would be there when you need it.

  • With the first point in mind try to get into the habit of having a small snack at lunch time and then having a bit more around 3pm on the days that you are training. You'll find that this energy will really help to lift you before a session.

  • Around 30mins before a session get a high sugar snack in. Don't go crazy but a few lollies or an energy gel would be great. This will give you a little bit of a boost as the session kicks in.

Like all nutrition tips we need to learn how they work with our own bodies. Different people have different needs so there will be a bit of trial and error that comes with this. The best strategy is to start on the lighter side of things and if you feel you need more energy you add just a little bit more.

Another great tip is to have a wee nana nap in the afternoon if you can fit it in (!) even on Saturday's or Sundays - this is a luxury we know!


A simple question...why do you run?

Other News

  • Please make sure you sign in at each session with the coach taking the roll call. 

  • You are just about halfway through the programme!

  • 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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