Week 8 Newsletter
Your Final Run is Here
Let's do this
It's the final week, the countdown is on, keep up the consistency as you follow this through until the end.
In this week's education we give you some tips on how to approach your final run so that you can do the best you can do. We can't wait to see how you go ;-)
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Week 8 Sessions
MORNING GROUP
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Monday 16 October, 6.00am
Meeting Point: Armagh St Bridge, North Hagley Park
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Wednesday 18 October, 6.00am
Meeting Point: Deans Ave side of South Hagley Park, opposite the hospital shuttle and carpark
EVENING GROUP
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Tuesday 17 October, 5.40pm
Meeting Point: Netball Courts, South Hagley Park
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Thursday 19 October, 5.40pm
Meeting Point: Armagh St Bridge, North Hagley Park
BOTH GROUPS
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Saturday 21 October, 7.30am - Final 5km Run
Meeting Point: Hansen Park, Opawa. Meeting on the courts just passed the playground
Note: Our Raceteam crew are starting from this location earlier, so maybe allow a little extra time to get a park so you aren't rushed!
Final 5km Run Course: Click here
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Course Description:
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Please stay on the footpath, keep left at all times and watch out for others using the footpaths.
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There are uneven surfaces on this course so watch your footing
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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.
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This is an out and back run - you run to the 2.5km marker, turn around and come back the same way.
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Run around Hansen Park in an anti-clockwise direction coming out onto Louisson Place. Follow our cones onto Ford Road.
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Run up Ford Road to Fifield Tce. Turn right.
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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.
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There will be no coaches, it will be about you doing it by yourself. Bring it on!
Final 5km Course:
Click on image to enlarge
What Next?
Next teams start 23 Ocotber
Our final teams for 2023!
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Our next Get up to Five & Club10k teams start the week following your final run and we would love to see you back!
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
Register Now:
Extra Mile Runners Members
(6mth and 12mth memberships)
Register Now:
Education
Final 5km Run
This isn't the first time that you have completed 5km so we want to give you some tips on how to run this 5km so you give yourself the best chance of doing well.
Warm Up: It's important to warm up before you start your run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start.
0-2km: During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage.
2-4km: Once you see the 2km marker ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of your technique as well.
4-5km: Here's where you want to start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can.
Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)
Quick Tip: If you do have a time that you would like to beat spend time figuring out your 'km' splits. For example: If you would like to do it in 30mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working at. It helps you figure out if you need to go faster or slower.
Lastly, make sure you enjoy the run.
You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal!
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
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You are so close team..finish this off strong!
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We will be taking lots of photos on the run day so bring your smile ;-)