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Week 4 Newsletter

Heading towards half way!

Time is flying

We are just about half way through the programme and you are developing as an athlete as each week passes. You are learning how to overcome the tough challenges, you may not nail them 100% of the time but that's ok, just remind yourself that it's a work in progress.

Keep up the work and you'll keep getting better.


Programme Change: Circuit Change

From this week onwards (Week 4) and up to and including Week 6 we change the strength circuit slightly. The movements are similar but more dynamic and the circuit is condensed. Our coaches will take you through these movements in the session. 
Please still bring your mats. 

Week 4 Sessions




Course Description:

Please run on the footpath at all times and keep left. Follow our course and please stick to the road rules. Your safety is your responsibility. 

  1. Run through Hillsborough Park coming out onto Bishopsworth Street and turn right. 

  2. Run up to Grange Street and turn left. At Aynsley Terrace, turn right.

  3. Our cones will lead you over a bridge and into Louisson Place. Turn left. 

  4. Continue along the pathway that will lead you into Hansen Park. 

  5. Follow the Hansen Park pathway onto Fifield Terrace. 

  6. Everyone is running to time, turn at your turnaround time (refer to your programme).

Saturday's Course: Click on image to enlarge

This week' 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



A challenge for your mind

When Bevan was studying, he had a tutor who was fascinated with how most athletes spend so much time developing their physical but little time on their mental ability. The number he threw out there was that the majority of athletes will spend 90% on the physical and only 10% on the mental. 

So the question is:
If you dedicated more time in your training routine to your mental development – would you perform better even if this meant taking time away from your physical training time? 

While I think the answer may become obvious fairly quickly, we thought we would set a challenge for you to see the effect it will have on your training.


Here’s your challenge, for the next 7 days of training apply this mental prep technique:

Before you start your training session devote 5-10mins where you can focus without distraction, this could be in the car before you go to the session or before you leave home.

  1. Think about what exercises you are going to do in the next session and what the objective of the session is.

  2. Identify when the most challenging moments will be and predetermine what you will do at these times. You can do some visualisation and also think of words that you can use to get you through those times.

  3. Think about the benefits, either mental or physical, you will get when you have taken the actions that you have predetermined.

Once you have tried this for 7 days assess if adding this process has helped you reach a higher level in your training. If you find it does then you could include this as a key part of your exercise routine and watch the results come as you are learning more about how you work successfully. 


Here is a wee clip that you may want to watch if/when the conditions outside aren’t ideal ;o)

Other News

  • Please make sure you sign in at each session, please "check in" with your coach.

  • You are just about halfway through the programme!

  • Just a reminder about our Saturday sessions, we are running on open roads so please stay on the footpaths at all times and stick to the road rules 100%.

  • We love the support you are showing each other - keep it up.

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