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Week 5 Newsletter

Half Way!

Reflect and Refocus

You are half way through the programme. You are all doing so well, it's time to pat yourself on the back for reaching the half way point and reflect on what you have learnt in the past 4 weeks.

You guys are starting to run longer on your Saturday runs as well, it is awesome watching you keep progressing with your running, all the hard work you are putting in is really paying off. 
Keep it up!

Week 5 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 towards Princess Margaret Hospital. Continue along past the Cashmere Road shops until Hoonhay Road. Turn right.

  2. Run up Hoonhay Road to Rose Street, Turn right. 

  3. Run up Rose St to Barrington St. Turn right.

  4.  Run up Barrington Street.

  5. Return programme (7km): The 3.5km marker will be on Barrington St,

  6. All other programme levels are running to time, turnaround at half way!

Saturday's Course:
Click on image to enlarge



When we go for a run our body temperature increases and this is when we normally start to sweat. One of the reasons we sweat is so our bodies can cool down.

When we sweat we need to think about replacing the fluid that we lose during this process.  One of the big questions that has been explored over the years is how much fluid should we be replacing when we are exercising and should we be having any special types of drinks to replace what we are losing from sweating. This is an interesting topic which has been influenced a lot by marketers trying to sell you products that tell you will perform better if you buy their product. 

The current scientific research may surprise you. The way to measure how much you drink when you exercise is your thirst and that we don't actually need electrolytes. Electrolytes have no effect on performance, they are basically a waste of your money, so how do you use this knowledge? The key thing is to make sure you don't go into a session feeling thirsty, make sure you have had a drink within 30mins of the start of your session and choose a drink that has carbohydrates which will provide you with some energy but there's no need to go hard out with electrolytes.

Drinking is important for athletes but it's not as complicated as we once thought. Stick to the rule that thirst is your gauge and you will be fine. 


Inspiration for your body this week.  Here is a lovely gentle yoga sequence for runners that your body will thank you for - and even better, you can do it in the privacy of your own living room!

It's only 7 mins long no excuses not to get this important bodycare work in.

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Body Central.

  • Remember it's time to stay focused and keep turning up!

  • Please be at the sessions on time, if you miss the roll call before the briefing starts please let us know you were there after the session.

This week's quick tip: 

'My tip is to join with your partner, It was really good doing something together with Joe and we spurred each other on to go out walking on Mon, Wed and Sundays and treat ourselves to coffee and cake afterwards.' - Jenni

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