Week 6 Newsletter

You are getting closer

Stay focussed

We are getting close to the completion of this goal and the belief in yourself is growing.
 

What the coaching team is loving is that you are now starting to explore how to get faster and stronger. This is a different direction from just trying to complete a distance.

You are improving - we love it!

Week 6 Sessions

  • Monday 18 October, 6.10am
    Meeting Point: Waitangi Park Playground 
    Map of Meeting Point: Click here

  • Wednesday 20 October, 6.10am
    Meeting Point: Waitangi Park Playground 

    Map of Meeting Point: Click here
     

  • Saturday 23 October, 7.30am
    Meeting Point: Cog Park, Evans Bay Parade
    Map of Run: Click here
    8km run for all programme levels. 

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. 
 

  • From Cog Park, run around towards Oriental Parade until your turnaround point. 

  • Reverse the course back to the start.

  • KM marker out for Club10km: 4km marker.
     

Beginners: It is about getting the distance done.
Intermediate and Advanced: This is a time trial. We want you to push yourselves on this session, it's not a cruisey run. Aim for a negative split (second half faster)

Week 6 Cog Park.png

Saturday's Course: Click on image to enlarge

What Next?
Thinking about what to do after this programme?
We have a 6 week registration for you...

Covid-19 has disrupted our final programme schedule for this year, but don't worry - we have you covered!

After your final run on 6 November we have a 6 week programme and registration option for you that means you can keep running with your Club10k team through until Christmas. 


To find out more about the 6 week registration including how to register, click on the button below:

This weeks quick tip: 

'Keep coming to the sessions even if you have to walk because of tiredness.' – Ange Soper

Education

Stride Length and Stride Rate - the key to improving pace

Those of you who started with Get up to Five will notice that our focus in Club10K has moved on from just completing the sessions to introducing intensity and a bit of speed work. The coaches are now starting to teach you about how to improve your speed.
 

When it comes to improving your speed through your movement as a runner the 2 key physical areas which are important to focus on are stride length and stride rate:
 

  • Stride length is the distance your legs will go on each foot fall. Different distances require different stride lengths, for example a sprinter stride length is longer than a marathon runner, but ultimately we should all be aiming to increase the distances of our stride length over time.

  • Stride rate is the number of steps you take, this is often measured per minute. If you look at good runners across all distances the stride rate tends to be around 180 footfalls per minute, for them the difference in speed comes from their stride length.
     

Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover.

 






 

Different runners need to focus on improving different areas. If you feel you have a short stride length you can aim to lift your feet higher as they kick back behind you and then bring your knees up more as you bring the knee forward (remember to always maintain your posture and to try to land your feet under your hips).
 

Watch the video below of Mirinda Carfrae who is the fastest female Ironman runner in the world. 
 

 

 

 

 

 







Your Task:

If you are trying to improve your stride rate, time yourself for 1 minute and count how many steps you take. If you are well below 180 spend some time practicing improving your footfall by by 5-10%. For example if you are taking 150 steps per minute aim to improve this by 5-15 steps. 
 

While improving stride length and stride rate are great ways to help get faster we don't want to create too much change too quickly. If you create massive change in your movement quickly you hugely increase your risk of injury. Instead of focusing on this all the time, aim to focus on it for around 2-3mins a couple times in your easier sessions each week. This small change in awareness will create the adjustments you need in a safe way. 
 

While this advice is important make sure you talk to a coach about where you need to improve. We want to make sure you focus on the correct adjustments based on your movement. 

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Other News

  • Remember to stay focused and keep turning up ;-).