Week 5 Newsletter

Final Week

Here we go!

Well, those last 4 weeks went quickly! With September on the horizon and the last quarter of 2020 in sight, you have to be proud of yourself for what you have achieved over the last 4 weeks with the team.

 

Let yourself feel good about this and start to feel excited about what lies ahead for you and your running. 

You still have a job to do. There is 1 week left in this programme so make the most of the group and use the team for motivation to keep you on track. 

This week's Facebook question

Week 5 Sessions

MORNING GROUP

  • Monday 24 August, 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 26 August, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts

EVENING GROUP

  • Tuesday 25 August, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

  • Thursday 27 August, 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. This 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.
     

  3. There will be no coaches, it will be about you doing it by yourself. Bring it on!

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Trust yourself! You have done the work, now it's time to practice what you have learnt. 
You've got this' - Extra Mile Runners Coaching Team

Education

Home Straight Tips

90% of the work is done. This time next week you will be getting ready to run the whole distance. By now you have done just about all the physical work that you need to do in preparation for the 5k run so now we want to address what to do next week to help be successful on Saturday morning:
 

  • Keep to the programme. While you are close you still haven't finished, keep ticking those sessions off right up until Saturday.

  • Have an early night next Friday.

  • Devote some time over the next week to sit down and reflect on what you have learnt about yourself over the last 5 weeks. While we love that you are going to run 5km, if you go back to old habits once it has finished Get up to Five would have been a wasted opportunity. Over the last 5 weeks you have learnt many lessons about how to be successful with exercise and how to include it in your life. By reflecting on these you can take them forward into whatever your next challenge might be.

  • While you have not yet achieved the finish line feeling, start to think about what you want to aim for next. The biggest mistake people make when they achieve a big goal is to not reset a new one quickly after completion. By planting the seed now you will be keeping yourself on track to keep exercise a part of your life for the long term.

  • Share your experience with others. You should be proud of what you have achieved over the last 5 weeks. Make sure you share the positive stuff with someone who you feel comfortable with.
     

Next weekend you are going to be achieving a massive thing. Allow yourself some time this week to remind yourself of all the progress you have made, you guys really have been awesome.

What Next?

Get up to Five
Our next Get up to Five programme is back to our 8 week schedule and is our spring team!


Start Date: Week beginning Monday 31 August
Earlybird registration is available until 11.59pm, Thursday 27 August. 

Extra Mile Runners Members: This is included in your membership as long as your  membership is valid for the duration of the programme, you can register below!

Club10k
Our next Club10k programme is back to our 8 week schedule and is our spring team!


Start Date: Week beginning Monday 31 August
Earlybird registration is available until 11.59pm, Thursday 27 August

Extra Mile Runners Members: This is included in your membership as long as your  membership is valid for the duration of the programme, you can register below!

Other News

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.
     

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