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Week 3 Newsletter

We keep getting better 

Consistency is the key

Some of you may be finding that 7.5/10 in intensity is a little tough. This is understandable as you are learning the skill of intensity so it will take a few sessions to help you gain that understanding.

Recap last week's newsletter if you feel you are way off but remind yourself that at this stage there will be times where you go too hard and times where you go too easy, it's all a part of learning ;-).

Week 3 Sessions

  • Monday 11 September, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Wednesday 13 September, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here


  • Saturday 16 September, 7.30am
    Meeting Point: Red Rocks carpark, Ōwhiro Bay
    Map of Run: Click here
    This map is for both Get up to Five and Club10k, 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.

  • From the Red Rocks carpark, run towards Ōwhiro Bay

  • Continue along the waterfront pathway all the way to your turnaround marker or turnaround time

  • For Return level - 3km marker will be out, all other runners running to time.

Week 3 Red Rocks.png

Saturday's Course: Click on image to enlarge

This week's quick tip: 

'Do it in your own time, so long as you keep pushing yourself. Don’t try to keep up with the group if you can’t.' – Emily 


Form for efficiency

You'll often hear the coaches talking about good technique. Technique is an important part of running because it helps us to move faster, make us more efficient with our energy and helps prevent injuries. For the newer runner there tends to be a few key technique errors that we see:

  • Posture relaxes when tiring (shoulders rolling forward)

  • Heel striking

  • Over striding

  • Eyes looking down

These four steps below will help you understand what they are and give you an idea on where you can focus to improve these.                

Remember that the coaches are always here to help you with your technique so don't be afraid to ask if you have any questions. 

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This is a lovely clip which really reinforces that running provides us so much more than the physical benefits. It can be transformational in so many other ways...and anyone can do it if you put yourself in the right environment. 

Other News

  • You are doing so well it is great to see you stepping up to the next level. 

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

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