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 ;-).

This week's Facebook question

Week 3 Sessions

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• Monday 1 February, 6.10am
  Meeting Point: Waitangi Park Playground
  Map of Meeting Point: Click here

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• Wednesday 3 February, 6.10am
  Meeting Point: Waitangi Park Playground
  Map of Meeting Point: Click here
   

• Saturday 6 February, 7.30am
  Meeting Point: Cog Park, Evans Bay Parade, click here
  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.

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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, we start your walk/jog sets.

• Start on the footpath outside Cog Park.

• Turn right and follow Evans Bay Parade towards Oriental Parade.

• Please keep left on the footpath and be mindful of other users using the pathway.

• At your turnaround point, turnaround and come back in exactly the same direction.

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

Saturday's Course: Click on image to enlarge

This weeks 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 Murray

Education

Education

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. 

Inspiration

Here's a cool clip with great runners talking about what it means to be a top runner.

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!