Week 8 Newsletter

Final Run Week!

It's time to run 5km

It's the final week, the countdown is on. The coaches can see your self-belief has grown and many of you have found that inner self-belief that you are now ready for your final run.

We know you can do it, now it's time for you to achieve this goal! This is also the time to enjoy all the work you have done, you deserve to pat yourself on the back and be proud!

Your weekly meeting

Watch your Week 8 meeting now:

Week 8 Sessions

MORNING GROUP

  • Monday 27 June, 6.00am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 29 June, 6.00am
    Meeting Point: Deans Ave side of Sth Hagley Park ​
    Map of Meeting Point: Click here

EVENING GROUP

  • Tuesday 28 June, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 30 June, 5.40pm 
    Meeting Point: North Hagley Park
    Map of Meeting Point: Armagh St Bridge

BOTH GROUPS

  • Saturday 2 July, 7.30am - Final 5km Run!
    Meeting Point: Hansen Park, Opawa
    Our Raceteam Epic team are also meeting at this location for their run, so check out the map below for parking options if the Hansen Park carpark is full.

    Final 5km Run Course: Click here

Course Description: 

  1. Stay on the pathway at all times, please run no more than 2 abreast

  2. Keep left and be mindful of others using the footpaths

  3. There are some uneven surfaces so please take care

  4. Your safety is your own responsibility
     

We will set you off on a warm up first and then we'll start you off on your 5km run at approximately 7.45am.
 

  1. This is an out and back run - you run to the 2.5km marker, turn around and come back the same way. There will be a 1km, 2km and 2.5km marker out for you. 

  2. Run around Hansen Park in an anti-clockwise direction coming out onto Louisson Place. Follow our cones onto Ford Road.

  3. Run up Ford Road to Fifield Tce. Turn right.

  4. Run along Fifield Tce to Ensors Road. Follow our cones over the bridge and onto the other side of the river - you are now on Riverlaw Tce running back towards Hansen Park. 

  5. The 2.5km marker will be on Riverlaw Tce. 

  6. Turnaround and reverse the course to the finish line!

  7. There will be no coaches, it will be about you doing it by yourself. Bring it on!

Parking:
Click on image to enlarge

Final 5km Course:
Click on image to enlarge

Gu25.png

What Next?

Next Teams start 4 July!
Keep running with your team 


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 4 July
Early Bird available until: 11.59pm, Monday 27 June
Registrations close: 5.00pm, Sunday 3 July

Register Now:

Extra Mile Runners Members
(6mth and 12mth memberships)


Register Now:

Education

Tips for this week

90% of the work is done. This time next week you will be getting ready to run the whole distance. By now you have done just about all the physical work that you need to do in preparation for the 5k run so now we want to address what to do next week to help be successful on Saturday morning:
 

  • Keep to the programme. While you are close you still haven't finished, keep ticking those sessions off right up until Saturday.

  • Have an early night next Friday.

  • Devote some time over the next week to sit down and reflect on what you have learnt about yourself over the last 8 weeks. While we love that you are going to run 5km, if you go back to old habits once it has finished Get up to Five would have been a wasted opportunity. Over the last 8 weeks you have learnt many lessons about how to be successful with exercise and how to include it in your life. By reflecting on these you can take them forward into whatever your next challenge might be.

  • While you have not yet achieved the finish line feeling, start to think about what you want to aim for next. The biggest mistake people make when they achieve a big goal is to not reset a new one quickly after completion. By planting the seed now you will be keeping yourself on track to keep exercise a part of your life for the long term.

  • Share your experience with others. You should be proud of what you have achieved over the last 8 weeks. Make sure you share the positive stuff with someone who you feel comfortable with.
     

Next weekend you are going to be achieving a massive thing. Allow yourself some time this week to remind yourself of all the progress you have made, you guys really have been awesome.

Inspiration

This is what it's all about at Extra Mile Runners. A community of people brought together by one common goal - running - to improve our ourselves both physically and mentally with a few laughs along the way! Thank you for being part of our team. 

Other News

  • You are so close team..finish this off strong!
     

  • We will be taking lots of photos on the run day so bring your smile ;-) 

This week's quick tip: 

'When the runs got longer I would give myself time markers to tell myself I was doing well. For example during the 15min sets I would tell myself I was doing well every 5mins.' - Mary