Week 8 Newsletter

Final Run Week!

It's time to run 5km

It's the final week, the countdown is on. The coaches can see your self-belief has grown and many of you have found that inner self-belief that you are now ready for your final run.

We know you can do it, now it is time for you to achieve this goal! This is also the time to enjoy all the work you have done, you deserve to pat yourself on the back and be proud. 

Your weekly meeting

Watch your Week 8 meeting now:

Post Final Run Coffee

After your 5km on Saturday we would love to catch up with you for a post run coffee and catch up. It's a good chance to have a proper catch up with the team and share in that "post run glow" over a lovely coffee or cuppa!

When: Saturday 24 October
Where: Coanes, 103 Oriental Parade
Time: After your final run and all the team is in, we will head on down!

Week 8 Sessions

  • Monday 19 October, 6.10am
    Meeting Point: Playground area Waitangi Park

    Map of Meeting Point: Waitangi Park

  • Wednesday 21 October, 6.10am
    Meeting Point: Playground area Waitangi Park

    Map of Meeting Point: Waitangi Park
     

  • Saturday 24 October, 7.30am FINAL RUN!
    Meeting Point: Playground area in Waitangi Park, click here
    Map of 5km Run: Click here

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.

  • This is an out and back run.

  • From the start line, follow the pathway around Waitangi Park (see Start Map below).

  • Continue along Oriental Parade until the 2.5km marker. 

  • Turnaround and reverse the course back to the finish line. 

  • There will be no coaches with you on your final, run. This is about you doing it on your own and putting into practice everything you have learned over the 8 weeks with your team. 

Week8 5km RUN WLG.png
Wellingtn+Start+Map+-+Revised.png

5km Course: Click on image to enlarge

Start Map: Click on image to enlarge

This week's quick tip: 

'When the runs got longer I would give myself time markers to tell myself I was doing well. For example during the 15min sets I would tell myself I was doing well every 5mins.' - Mary

Education

Tips for this week

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 8weeks. While we love that you are going to be running 5km if you go back to your old habits once it has finished Get up to Five would have been a wasted opportunity. Over the last 8 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 8 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.

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. 

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What Next?

Our next Get up to Five and Club10k programmes start 26 October and are the last ones for 2020!

To register for Get up to Five or Club10k:




 

Earlybird closes 11.59pm, Monday 19 October
Registrations close Saturday 24 October

 

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)

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 ;-) 

©2019 by Extra Mile Runners