Week 1 Newsletter

Get ready to get moving with the team!

We are about to start

Our team is really looking forward to the experience we are going to share with you over the next 8 weeks. 

Every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs. 

These details include: Times and meeting points for the sessions, an educational component, a little bit of inspiration and any other specific information that you will need for that week.

Your weekly meeting

At the beginning of each week, watch the weekly video with Coach Bevan. These weekly video meetings will give you an overview of what to focus on for the upcoming week at each stage of your 8 week 5km journey. 

Week 1 Sessions

MORNING GROUP

  • Monday 31 August, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 2 September, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 1 September, 5.40pm
    Meeting Point: South Hagley Park 
    Map of Meeting Point: Netball Courts

BOTH GROUPS

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. After your strength circuit, we start your walk/jog sets.

  2. From start point, run up to pathway that leads behind the tennis courts coming out onto Memorial Ave - turn left. 

  3. Run up to the pedestrian lights and ross over using the lights at Roydvale Ave, turn left. 

  4. Run up to Avonhead Road, turn left.

  5. Cross over where we have indicated with cones and run along to Hawthornden Road, turn left. 

  6. Run along Hawthornden Road until your turnaround time.

  7. Turnaround at half way on your watches.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.'

- Pauline Sullivan

Download your programme

There are 4 different levels you can choose from: Beginner, Intermediate, Advanced and Return (for those of our team who have done the programme before). We will cover the different levels within the programme at this Sunday's seminar. 


To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

We recommend you print off your programme and put it somewhere were you see it each day - on your fridge, on the bathroom mirror, beside your desk. Tick off each session as you progress through. 

Strength Circuit

In Weeks 1-6 our coach will take you through a 20minute strength circuit at the beginning of your session. The exercises will be working the different areas of your body we use for running to help you engage the correct muscle groups.

Please bring a mat with you as some of the exercises are on the ground (you can buy inexpensive mats from Kmart, The Warehouse, Bed Bath and Beyond or Bunnings).

Below is a video of the strength circuit exercises you will be doing at the beginning of each session in Weeks 1-3. In Weeks 4-6 we have a similar circuit but slightly condensed. Please take a look at the clip below to become familiar with them.  
 

This video shows you the exercises our coaches will be leading you through at the start of your Get up to Five sessions.

Education

How the sessions work

Roll Calls and On Time Starts

We always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.
It's important you do this at every session as this is our method for contact tracing if needed. 

Strength Circuit

In Weeks 1-6 our coaches will take you through a strength circuit at the beginning of your session. The circuit takes approx 20 minutes (please bring a mat or towel as there are some exercises are done on the ground). You will then do your walk/jog section.

Walk/Jog Section

All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back in the same direction. For example if your total walk/jog time is 28 minutes, you will turn around at 14mins. It's important that you remember to bring a watch (and one that you can see!) to every run. Also please wear a headlamp for the dark mornings and evenings.  

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Apps for your Sessions

There are several apps that you can use to programme your sets into your smartphone and it will beep (or talk to you) when you need to start your walk/jog sets. These apps are free to download and make life a lot easier!
 

Android Phones: Interval Timer
Download

 

Apple Phones: Intervals - Interval Timer
Download

Keys and Gear

These are your own responsibility, we don't have the facility to look after any gear at the sessions as we need to reduce the risk of any surface contact. 
 

Headlamps

Although it is getting lighter, it is still dark in the mornings. Please bring a headlamp with you to each session for safety purposes - so you can see but also so you can be seen by others in the park (scooters, cyclists in particular!). 

Other News

  • Introduction Seminar:
    We have our Introduction session this Sunday, it's a great chance for us to meet you and go over what to expect in the 8 weeks with the team.

    ​Sunday 30 August
    Time: 11.30am - 12.30pm
    Venue: Studio 1, Les Mills, 203 Cashel Street
    Parking: There is free parking around the surrounding Streets of Les Mills. If you are a Les Mills member you can park in the carpark with your sticker.
    What to bring: Photo ID (we need you to complete a Health and Safety from )
    This seminar is purely informative, no need to bring your running shoes ;o)
     

  • In this first week, if you can, try and allow a little bit of extra time to get to your session - just so you can figure out where to park and how long it will take you to get to your session.
     

  • Please bring a mat/yoga mat to every session for the strength circuit that we do at the beginning of each session (including Saturday's).
     

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.

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