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 ;-) 

Week 8 Sessions

MORNING GROUP

  • Monday 20 July, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 22 July, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 21 July, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 23 July, 5.40pm 
    Meeting Point: North Hagley Park
    Map of Meeting Point: Armagh St Bridge

BOTH GROUPS

Course Description:
Please run on the footpath at all times and keep left. Please cross at our cones at any road crossings, take care and be responsible for your own safety.
 

  1. It is an out and back run - you run to the 2.5km marker, turn around and come back the same way. There will be a 1km, 2km and 2.5km marker out for you. 

  2. We will set you off on a warm up and then we'll start you off on your 5km run at approximately 7.45am.

    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

This week's quick tip: 

'Trust yourself, trust the programme and focus on everything you have learned as a runner so far, you've got this' 
- Extra Mile Runners Coaching Team

Education

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

  • You are so close team..finish this off strong!
     

  • We will be taking lots of photos on the run day so bring your smile ;-) 

Next Programmes

Our next Get up to Five and Club10k programmes start 27 July and are
5 week programmes.

To register for  Get up to Five or Club10k:

Earlybird closes 11.59pm, Monday 20 July

Extra Mile Runners Members, you can also register via the green button above. Just look for "Members Registration" on that page.


 

If you aren't sure what you should do next - have a chat to our coaches at the sessions this week and they can help ;o)

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