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Week 7 Newsletter
The Home Stretch

2 weeks to go!

We are heading into the final 2 weeks of your programme. Now is a good chance to reflect on how far you have come with your running and be proud of yourself. 

Also think about how you can finish these 2 weeks strongly, what have you done well to this point? How can you keep your consistency up? And what next? Start thinking about what your next goal is after this programme. 

Keep it up team, you rock. 

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Post Final Run Coffee

After your final run, we would love to catch up with you for a post run coffee and catch up. 

When: Saturday 16 December
Where: Greta Point Cafe, 326 Evans Bay Parade
Time: After your final run and all the team is in, we will head on down!

Week 7 Sessions

  • Monday 4 December, 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. Run down pathway to Lyall Bay Parade. Turn right. 

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

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

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

Beginners (9km) Turn at 4.5km
Intermediate (12km) Turn at 6km
Advanced (14km) Turn at 7km

Week 7 Lyall Bay.png

Saturday's Course: Click on image to enlarge


How to run your 8km (Week 6 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. 


Next Programmes:
Start 15 January

Our first teams for 2024 start on
Monday 15 January

We would love to see you back with the team and help you start the year off in a great way with your running!

Earlybird rates are available until:
11.59pm, Monday 8 January

Registrations close:

5pm, Sunday 14 January

Register Now:


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)

This week's quick tip: 

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

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