Week 1 Newsletter

Welcome Back

Here we go!

We have a great 5 weeks ahead of us as we work through the remaining weeks of winter. The days will start to get longer and blossoms will start to appear - we are heading into a good time of year!

We love that you are back with the team, let's have great consistency within the group, this is your time, use the sessions and support around you to make the most of the next 5 weeks. 

For those of you joining us after a time away from the team - it's great to see you back! We want to help nurture your running routine and get you back into the Extra Mile Runners groove. 

For those of you who are continuing on from our last group - we want to see you take a step up, you have a great running base - now it's time to develop that further and find that next challenge. 

Welcome to the next level and your Week 1 newsletter, remember to read these each week as they include important infomation that you need as we progress through this journey together. 

Week 1 Sessions

MORNING GROUP

  • Monday 27 July, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 29 July, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 28 July, 5.40pm
    Meeting Point: South Hagley Park 
    Map of Meeting Point: Netball Courts

BOTH GROUPS


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.

 

  • After your strength circuit..

  • Starting opposite Zeroes Cafe run towards Princess Margaret Hospital. Continue along past the Cashmere Road shops until Hoonhay Road. Turn Right.

  • Run up Hoonhay Road to Rose Street, Turn Right. 

  • Run up Rose St towards Barrington St. Turn Right.

  • Turnaround at half way on your watches.

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.'

- Pauline Sullivan

Download your programme

There are 4 different levels you can choose from: Beginner, Intermediate, Advanced and Return. As you have done Get up to Five before, you probably want to look at either Advanced or Return. If, however you are coming back from an injury or have been away from running for a while, choose a level that feels safe and achievable for you right now. 

Strength Circuit

We start our 5 week programme with our Condensed Circuit, the circuit you have done in Weeks 4-6 in the past. 

Please bring a mat with you as some of the exercises are on the ground .

As normal or coaches will be leading you through these exercises at the start of your Get up to Five sessions.

Education

Reminders of how the sessions work

Roll Calls and On Time Starts

You know that we always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.
It's important you do this at every session.

Strength Circuit

In Weeks 1-3 our coaches will take you through a strength circuit at the beginning of your session. The circuit takes approx 20 minutes (please bring a mat or towel as there are some exercises are done on the ground). You will then do your walk/jog section.

Walk/Jog Section

All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back in the same direction. For example if your total walk/jog time is 28 minutes, you will turn around at 14mins. It's important that you remember to bring a watch (and one that you can see!) to every run. Also please wear a headlamp for the dark mornings and evenings.  

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Apps for your Sessions

There are several apps that you can use to programme your sets into your smartphone and it will beep (or talk to you) when you need to start your walk/jog sets. These apps are free to download and make life a lot easier!
 

Android Phones: Interval Timer
Download

 

Apple Phones: Intervals - Interval Timer
Download

Keys & Gear

We will look after your car keys at the sessions. Any other gear you have is your own responsibility. 

Headlamps

It's dark in the mornings and evenings, please bring a headlamp with you to each session for safety purposes - so you can see but also so you can be seen by others in the park (scooters, cyclists in particular!).  

Other News

  • We are looking forward to helping you progress over the coming weeks. 
     

  • As normal, please bring a mat/yoga mat to every session for the strength circuit that we do at the beginning of each session (including Saturday's). Please also bring a headlamp.