Week 4 Newsletter

Keep ticking the sessions off!

Consistency is key

At this stage in the programme you may be feeling a little fatigued and sore after some sessions, so at this point of the programme we want to remind you of how important it is to stretch after every session. 

We would hate it if you got injured at this point, so this week we really want you to focus on stretching and this is the key topic in week's educational down below.


Programme Note: Circuit change this week

From this week onwards (Week 4) and up to and including Week 6 we change the strength circuit slightly. The movements are similar but more dynamic and the circuit is condensed. Our coaches will take you through these movements in the session. Please still bring your mats. 

Your weekly meeting

Watch your Week 4 meeting now:

Week 4 Sessions

  • Monday 30 May, 6.00am
    Meeting Point: Playground in Waitangi Park

    Map of Meeting Point: Waitangi Park

  • Wednesday 1 June, 6.00am
    Meeting Point: Playground in Waitangi Park

    Map of Meeting Point: Waitangi Park

  • Saturday 4 June, 7.30am
    Meeting Point:  Petone Dog Exercise Park
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

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.


  • Starting at the carpark, we follow Great Harbour Way towards the Hutt River all the way along.

  • In McEwan Park, turn left into Marine Parade.

  • Watch out for our markings that will lead you back onto Great Harbour way following the pathway beside the river.

  • At your turnaround time, reverse the course back to the start

Week 4 Petone.png

Saturday's Course
Click on image to enlarge

This weeks quick tip: 

'Make time to turn up. Set small goals 'I am going to get to the next tree and then see what happens'. Pace is highly important.'
– Sarah Webster


Body Care

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   

Before we started the programme we sent you information on stretching, but here it is again in case you have misplaced it: Download stretches


Print this off and put it somewhere where you will see it every time you finish a session, make sure you spend the time to work through these stretches, your muscles will thank you for it, trust us!

Investing a bit of time into massage will have great benefits. You can do this yourself by getting some oil, rubbing in deep heat and then massaging the sore areas. You could get a partner to massage you or go to a massage therapist.


you can get to a stretch class like Yoga or Body Balance at Les Mills you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant. Click here to view


Legs up the wall:
This is a trick many experienced athletes. After stretching lie down on floor with your legs up against the wall, it's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 


Drop off the intensity:
Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity. Remember that you want to be working on 6/10 in intensity. 


Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing that  this soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction. 

Other News

  • Please make sure you sign in at each session, please "check in" with the coach taking your roll call. 

  • You are just about halfway through the programme!

  • Just a reminder about our Saturday sessions, we are running on open roads so please stay on the footpaths at all times and stick to the road rules 100%.

  • Just keep turning up to the sessions and looking at one session at a time on your programme ;o)


Here's a clip that you may want to watch when/if the conditions outside aren’t ideal - remember, you never regret going for a run!