Week 5 Newsletter
The Home Stretch

2 weeks to go!

This Saturday (Week 4), everyone is doing 8km and is a challenging run.

Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 

You guys rock! You are so close ;-)

Post Final Run Coffee

After your final 10km run on Saturday 18 December we would love to catch up with you for a post run coffee and catch up. 

When: Saturday 18 December
Where: Coanes, 103 Oriental Parade
Time: After your final run and all the team is in, we will head on down!

The last couple of times we have had our post run catch up, one of our runners has been left to pay the outstanding bill!! If you can remember to pay your own bill that would be appreciated. 

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Week 5 Sessions

  • Monday 6 December, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Wednesday 8 December, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Saturday 11 December, 7.30am
    Meeting Point: Shorland Park, Island Bay click here
    Map of Run: Click here
    This is an out and back x 2 course towards Houghton Bay.


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. Run along the pathway towards Houghton Bay.

  2. Turnaround at your marker and reverse the course back to the start point. 

Beginners (9km) Turn at 4.5km
Intermediate (12km) Turn at 4.5km then out and back to 1.5km
Advanced (14km) Turn at 4.5km then out and back to 2.5km
Both 'out and backs' are in the same direction towards Houghton Bay

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Saturday's Course: Click on image to enlarge


How to run your 8km (Week 4 Saturday run)

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!

Have a think about your approach for this Saturday before the run and then run smart. 

This weeks quick tip: 

'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances


Here's a cool short film about running. It's deep, but that's where running takes us ;-)

Other News

  • You have come such a long way, make sure you take time to reflect on how far you have come since you started with Extra Mile Runners.

  • Keep up your consistency.

  • Have we said how proud we are of you lately? ;o)