Week 5 Newsletter
Final Run Week!
It's time to be your best
Well, those last 4 weeks went quickly! With September on the horizon and the last quarter of 2020 in sight, you have to be proud of yourself for what you have achieved over the last 4 weeks with the team.
Let yourself feel good about this and start to feel excited about what lies ahead for you and your running.
You still have a job to do. There is 1 week left in this programme so make the most of the group and use the team for motivation to keep you on track.
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 29 August
Where: Coanes, 103 Oriental Parade
Time: After your final run and all the team is in, we will head on down!
Week 5 Sessions
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Monday 24 August, 6.10am
Meeting Point: Playground area Waitangi Park
Map of Meeting Point: Waitangi Park
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Wednesday 26 August, 6.10am
Meeting Point: Playground area Waitangi Park
Map of Meeting Point: Waitangi Park
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Saturday 29 August, 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.
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This is an out and back run.
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From the start line, follow the pathway around Waitangi Park (see Start Map below).
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Continue along Oriental Parade until the 2.5km marker.
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Turnaround and reverse the course back to the finish line.
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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.
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
This isn't the first time that you have completed 5km so we want to give you some tips on how to run this 5km so you give yourself the best chance of doing well.
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Warm Up: It's important to warm up before you start your run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start.
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0-2km: During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage.
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2-4km: Once you see the 2km marker ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of your technique as well.
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4-5km: Here's where you want to start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can.
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Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)
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Quick Tip: If you do have a time that you would like to beat spend time figuring out your 'km' splits. For example: If you would like to do it in 30mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working at. It helps you figure out if you need to go faster or slower.
Lastly, make sure you enjoy the run. You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal!
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.
Other News
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You are so close team..finish this off strong!
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We will be taking lots of photos on the run day so bring your smile ;-)