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Week 5 Newsletter

Half Way!

Reflect and Refocus

You are half way through the programme. You are all doing so well, it's time to pat yourself on the back for reaching the half way point and reflect on what you have learnt in the past 4 weeks

It is awesome watching you keep progressing with your running, all the hard work you are putting in is really paying off. Keep it up!

Week 5 Sessions

  • Monday 25 September, 6.00am 
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Wednesday 27 September, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here


  • Saturday 30 September, 7.30am
    Meeting Point: Shorland Park, Island Bay
    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.


  • Cross over onto Great Harbour Way carefully at the start. Start your watches once you have safely crossed. 

  • Run along the pathway towards Lyall Bay until your turnaround.

  • For our runners doing the Return programme, there will be a 3.5km marker out for you.
    All of our other levels are running to time.

  • Out and back course.

Week 5 Main course Shorland Park.png

Saturday's Course:
Click on image to enlarge



When we go for a run our body temperature increases and this is when we normally start to sweat. One of the reasons we sweat is so our bodies can cool down.

When we sweat we need to think about replacing the fluid that we lose during this process.  One of the big questions that has been explored over the years is how much fluid should we be replacing when we are exercising and should we be having any special types of drinks to replace what we are losing from sweating. This is an interesting topic which has been influenced a lot by marketers trying to sell you products that tell you will perform better if you buy their product. 

The current scientific research may surprise you. The way to measure how much you drink when you exercise is your thirst and that we don't actually need electrolytes. Electrolytes have no effect on performance, they are basically a waste of your money, so how do you use this knowledge? The key thing is to make sure you don't go into a session feeling thirsty, make sure you have had a drink within 30mins of the start of your session and choose a drink that has carbohydrates which will provide you with some energy but there's no need to go hard out with electrolytes.

Drinking is important for athletes but it's not as complicated as we once thought. Stick to the rule that thirst is your gauge and you will be fine. 


Inspiration for your body this week.  Here is a lovely gentle yoga sequence for runners that your body will thank you for - and even better, you can do it in the privacy of your own living room!
It's only 7 mins long no excuses not to get this important bodycare work in.

Other News

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

  • Please be at the sessions on time, if you miss the roll call before the briefing starts please let us know you were there after the session.

This week's quick tip: 

'My tip is to join with your partner, It was really good doing something together with Joe and we spurred each other on to go out walking on Mon, Wed and Sundays and treat ourselves to coffee and cake afterwards.' - Jenni 

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