Week 3 Newsletter

We keep getting better 

Consistency is the key

Some of you may be finding that 7.5/10 in intensity is a little tough. This is understandable as you are learning the skill of intensity so it will take a few sessions to help you gain that understanding.

Recap last week's newsletter if you feel you are way off but remind yourself that at this stage there will be times where you go too hard and times where you go too easy, it's all a part of learning ;-).

Week 3 Sessions


  • Monday 18 July, 6.00am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 20 July, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 19 July,  5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 21 July, 5.40pm 
    Meeting Point: North Hagley Park

    Map of Meeting Point: Armagh St Bridge


  • Saturday 23 July, 7.30am
    Meeting Point: McCormacks Bay Reserve, McCormacks Bay Road
    Map of Run: Click here

    This map is for all of our running groups, you will be doing a portion of this course.

    Our  Raceteam crew are starting a 7am, so don't panic when you see cars parked at the meeting point. 

Course Description:
Please run on the footpath at all times and watch for uneven surfaces. Follow our course and be responsible for your own safety.

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

  2. We cross over McCormacks Bay Road and start on the other side.

  3. Run around McCormacks Bay Road to Main Road, turn left.

  4. Cross over Mt Pleasant Rd carefully and continue along Main Road towards Ferrymead.

  5. At Bridle Path Road, use the pedestrian lights to cross over into Bridle Path Road, turn left.

  6. Run up Bridle Path Road.

  7. Return Programme: The 3km marker will be on Bridle Path Road. Everyone else is running to time so turn at the turnaround time (refer to your programme).

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Do it in your own time, so long as you keep pushing yourself. Don’t try to keep up with the group if you can’t.' – Emily Murray


Form for efficiency

You'll often hear the coaches talking about good technique. Technique is an important part of running because it helps us to move faster, make us more efficient with our energy and helps prevent injuries. For the newer runner there tends to be a few key technique errors that we see:

  • Posture relaxes when tiring (shoulders rolling forward)

  • Heel striking

  • Over striding

  • Eyes looking down

These four steps below will help you understand what they are and give you an idea on where you can focus to improve these.                

Remember that the coaches are always here to help you with your technique so don't be afraid to ask if you have any questions. 

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Here's a cool clip with great runners talking about what it means to be a top runner.

Other News

  • You are doing so well it is great to see you stepping up to the next level. 

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!