Week 4 Newsletter

The Home Stretch

2 weeks to go!

You are doing well team, we have just 2 weeks left in our 5 week programme. The days are getting longer and we want you to finish off these 2 weeks strong!

This week in one of your week day sessions we want you to use one 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. 

This week's Facebook question

Week 4 Sessions

  • Monday 17 August, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Wednesday 19 August, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here
     

  • Saturday 22 August, 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 Lyall 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. Cross over carefully at the start. Start your watches once you are on the footpath/seaside.

  2. Run towards Lyall Bay:
     

2 sections to your run, start with:
Beginner (9km): Out and back to 2km marker
Intermediate (12km): Out and back to 3.5km marker
Advanced (14km): Out and back to 4.5km marker


Then…all levels do “out and back to 2.5km marker.

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Saturday's Course: Click on image to enlarge

This weeks quick tip: 

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

Education

How to run your 8km (Week 3 Saturday run)

This Saturday you are all doing an 8km 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. 
 

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Next Programmes

We are back to our 8 week programme for our next team - it's springtime!

Club10k
Start Date: Monday 31 August

Earlybird rates are available until:
 11.59pm, Monday 24 August

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)