Week 7 Newsletter
The Home Straight
Keep turning up
You are all doing so well, you are 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. We are proud of the effort you have put in and how you have stepped up a gear in this programme. Keep it up for the next couple of weeks and you'll be running to the finish line with more experience under your belt and with perhaps a slightly different goal - this is about improving on last time.
Programme Change: 5min strength warm up
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.
Week 7 Sessions
Monday 9 October, 6.00am
Meeting Point: Armagh St Bridge, North Hagley Park
Wednesday 11 October, 6.00am
Meeting Point: Deans Ave side of South Hagley Park, opposite the hospital shuttle and carpark
Tuesday 10 October, 5.40pm
Meeting Point: Netball Courts, South Hagley Park
Thursday 12 October, 5.40pm
Meeting Point: Armagh St Bridge, North Hagley Park
Saturday 14 October, 7.30am
Meeting Point: Centennial Park, corner of Lyttelton and Rose Streets
Map of Run: Click here
This map is for all of our running groups, you will be doing a portion of this course.
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.
Run up Lyttelton St to Sparks Road, turn left.
Turn left into the pathway that follows the permitter of Centennial Park, coming out onto Rose St.
Cross over Rose St carefully at our cones, turn right and run up to Hoonhay Road. Turn left.
Run along Hoonhay Road that will direct you onto Cashmere Road.
Continue along the pathway beside the river to Barrington St, turn left.
Run up Barrington St
For our Return programme, the 4km marker will be on Barrington Street.
Everyone else turnaround at your turnaround time!
Saturday's Course: Click on image to enlarge
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
Extra Mile Runners Members
(6mth and 12mth memberships)
We have 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 next couple of 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 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.
Lasty, don't party too much. At the risk of sounding 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.
A key area for runners that often causes the most grief....calves.
Watch this quick 5min video which gives you simple calf strengthening exercises you can do at home to help prevent common calf and achilles injuries...don't wait to do these when you have already experienced an injury, prevention is always better than cure!
Remember it's time to stay focused and keep turning up!
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 our next goals will be.