Week 1 Newsletter
Welcome Back
The Next Level
We have a great 5 weeks ahead of us as we work through the remaining weeks of winter. The days will start to get longer and blossoms will start to appear - we are heading into a good time of year!
We love that you are back with the team, let's have great consistency within the group, this is your time, use the sessions and support around you to make the most of the next 5 weeks.
For those of you joining us after a time away from the team - it's great to see you back! We want to help nurture your running routine and get you back into the Extra Mile Runners groove.
For those of you who are continuing on from our last group - we want to see you take a step up, you have a great running base - now it's time to develop that further and find that next challenge.
Welcome to the next level and your Week 1 newsletter, remember to read these each week as they include important infomation that you need as we progress through this journey together.
Week 1 Sessions
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Monday 27 July, 6.10am
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Click here
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Wednesday 29 July, 6.10am
Meeting Point: Waitangi Park Playground
Map of Meeting Point: Click here
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Saturday 1 August, 7.30am
Meeting Point: Lyall Bay Bowling Club, click here
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.
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Starting at Lyall Bay Park run down the pathway to Lyall Bay Parade. Turn right.
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Cross over to waterside pathway where indicated via zebra crossing.
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Continue along Lyall Bay Parade towards Houghton Bay until your turnaround point.
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Everyone is running to time, turn at half way on your watches.
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Please also use the zebra crossing to cross back over Lyall Bay Parade on your return.
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
Download your programme
There are 4 different levels you can choose from: Beginner, Intermediate, Advanced and Return. As you have done Get up to Five before, you probably want to look at either Advanced or Return. If, however you are coming back from an injury or have been away from running for a while, choose a level that feels safe and achievable for you right now.
Strength Circuit
We start our 5 week programme with our Condensed Circuit, the circuit you have done in Weeks 4-6 in the past.
Please bring a mat with you to each session, as normal or coaches will be leading you through these exercises at the start of your Get up to Five sessions.
Session Logistics
Roll Calls and On Time Starts
You know that we always start on time, we don't wait!
When you arrive at the session please "check in" with the coach taking the session roll call.
It's important you do this at every session.
Strength Circuit
In Weeks 1-3 our coaches will take you through a strength circuit at the beginning of your session. The circuit takes approx 20 minutes (please bring a mat or towel as there are some exercises are done on the ground). You will then do your walk/jog section.
Walk/Jog Section
All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back in the same direction. For example if your total walk/jog time is 28 minutes, you will turn around at 14mins. It's important that you remember to bring a watch (and one that you can see!) to every run.
Stretches
During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have our groups finishing at different times so we ask that you do your own stretches and then you can head off and start your day!
Apps for your Sessions
There are several apps that you can use to programme your sets into your smartphone and it will beep (or talk to you) when you need to start your walk/jog sets. These apps are free to download and make life a lot easier!
Android Phones: Interval Timer
Download
Apple Phones: Intervals - Interval Timer
Download
Keys & Gear
We will look after your car keys at the sessions. Any other gear you have is your own responsibility at the sessions.
Headlamps
It's dark in the mornings so please bring a headlamp with you to each session for safety purposes - so you can see but also so you can be seen by others in the park (scooters, cyclists in particular!).
Inspiration
Here is a wee clip that you may want to watch if/when the conditions outside aren’t ideal ;o)
Other News
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Please make sure you sign in at each session, please "check in" with the coach taking your roll call.
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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%.