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Week 7 Newsletter
The Home Straight!

The finish line is coming..

You are all doing so well, you are well over half way and the end goal is in sight.

It is crazy to think we are on the home straight with Get up to Five! In just over 2 weeks you will do your 5km run.

Many of you are telling us how much you are enjoying the group and the awesome progress you are making, we are proud of the effort you have put in. Keep it up for the next couple of weeks and you'll be running to the 5k finish line very soon!.


Programme Change: Circuit Change

From this week onwards (Week 7 & 8) we change the strength circuit at the start of the session to a 5minute strength based warm up.  Our coaches will take you through these movements in the session. The warm up does not have any ground work, but you may still want to bring your mats if you prefer the ground option stretches at the end of the session. 

Your weekly meeting

Watch your Week 7 meeting now:

Week 7 Sessions




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 up Lyttelton St to Sparks Road, turn left.

  2. Turn left into the pathway that follows the permitter of Centennial Park, coming out onto Rose St. 

  3. Cross over Rose St carefully at our cones, turn right and run up to Hoonhay Road. Turn left. 

  4. Run along Hoonhay Road that will direct you onto Cashmere Road. 

  5. Continue along the pathway beside the river to Barrington St, turn left. 

  6. Run up Barrington St 

  7. For our Return programme, the 4km marker will be on Barrington Street.

  8. Everyone else turnaround at your turnaround time!

Saturday's Course: Click on image to enlarge


What Next?

Next teams start 23 October
Keep running with your team 

Our next Get up to Five & Club10k teams start the week following your final run. 
These are our last teams for 2023!

If you are unsure of which team to do next, have a chat to our coaches at your next session.

Start Date: Week beginning Monday 23 October
EarlyBird available until: 11.59pm, Mon 16 October
Registrations close: 5.00pm, Sunday 22 October

Register Now:

Extra Mile Runners Members
(6mth and 12mth mem

Register Now:



We've hit the big end of the programme, you may find you get mentally and physically fatigued over the next couple of weeks. When we get tired it becomes harder to train and if you are also mentally tired it's easier to believe the excuses that we can use to get out of training. 

As athletes we need to plan for the times when we are going to be putting the most amount of energy out by putting rest in. Here a few tips to make sure you have the right kind of energy over the final 2 weeks:


  • 30mins earlier to bed: We know this may sound boring but going to bed 30mins earlier will give your body more time for recovery. Turn the TV off and relax.

  • Nana naps: Ideally it would be great if we could all have a 20min nap every afternoon, but this realistically isn't possible for most of us. If you can try and have at least 1 x 10-15min nap a week where you simply lie down, close your eyes and concentrate of your breathing - just relax - this will give your body a recharge.

  • Weekend afternoon naps: If you can't get weekday naps in definitely try to get a nap in on the weekend. Sunday afternoons are often a good time to take time out.

  • Plan your timetable: If you fill up your timetable poorly you can create pressure on yourself to stay up late to get things done. Look over the next couple of weeks and ask yourself: Is this timetable going to make me tired? If the answer is yes, then try and make some adjustments, maybe ask your partner, kids or husband/wife to help you out with a few things.

  • Lastly, don't party too much. Although we may sound like your mother, try and take it a bit easy over the next couple of weeks. You have put all this work in towards this goal - remind yourself of why you committed to this in the first place.

While we know these tips are pretty simple most of us don't do them. If you want to feel great leading into the final 2 weeks of training implement a few of these tips and you'll be on the path to success.


Running New Zealand north to south on the trail: Te Araroa. 
A quick snapshot of Jez Bragg's adventure of running 3054km from the tip of the north island to the tip of the South Island.

Other News

  • 2 Weeks to go team! Keep up with your consistency

  • If you haven't already, now is a good time to start thinking about "what next" after this programme has finished..start making a plan for what your next goals will be. 

This week's quick tip: 

'When you have a tough day, remind yourself of the last time you went well.
Just because you have one tough day it doesn't mean that you won't make it.
You will have another good run!' 
- Sue

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