Covid-19 Protection Framework: Red Level
A couple of things to be aware of at our sessions as we start this programme in the Red setting:
 

Separating groups at meeting points
At some sessions, we will be spacing our groups out. For these affected sessions, when you arrive, our coaches will guide you to your team. 
 

Masks: 
We recommend and encourage everyone to wear a mask before and after the sessions. You do not need to wear a mask when the session starts.

Check in with the coach taking roll call: 
It's important that we know exactly who is at the sessions so please make sure you “check in” when you arrive, please don’t assume a coach has seen you.
 

No Key Bags:
Please look after your own keys at the sessions so we can limit surface and close contact.

At the sessions: 
We all need to do our best to not get too close to each other. Try and keep a 1 metre distance between yourself and others - especially with members of the public. 
 

And, of course, if you feel unwell or if anyone in your household is unwell, please stay at home and away from the group.

MORNING GROUP

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• Monday 31 January, 6.00am
  Meeting Point: Deans Ave side of South Hagley Park
  5KM Time Trial
  The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km.
  The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

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• Wednesday 2 February, 6.00am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  Track Session

EVENING GROUP

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• Tuesday 1 February, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  Track Session

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• Thursday 3 February, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  5KM Time Trial
  The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km.The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

BOTH GROUPS

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• Saturday 5 February 7.30am
  Meeting Point: South Hagley Park, Deans Ave side
  Map of Run: Click here
  This map is for all of our running groups, you will be doing a portion of this course.
   

1. Run down the middle of the park towards the netball courts. At the end, turn right and run towards Moorhouse Ave and around the perimeter of South Hagley Park.

2. Continue around through the middle of the parks to the hospital lights and cross over using the pedestrian crossing.

3. Run along Oxford Tce to Montreal St. Turn left and into Cambridge Tce (follow the pathway beside the river).

4. Continue along Rolleston Ave past the museum and Christs College.

5. At Armagh St bridge, run into North Hagley Park and follow the new pathway that runs parallel to Park Terrace.

6. Continue around North Hagley Park perimeter until your turnaround marker.

7. KM markers out: 5km, 6km, 7km*
   
   10km. runners: Out and back to 5km marker
   12km runners: Out and back to 6km marker (with pace work - refer to your programme)
   16km runners: Out and back to 7km marker then out and back to 1km marker (with pace work - refer to your programme)​

MORNING GROUP

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• Download the programme (.xlsx file)

• Download the programme (.pdf file)

EVENING GROUP

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• Download the programme (.xlsx file)

• Download the programme (.pdf file)

All gear is your own responsibility. Bring warm layers for before and after the session.

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

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Track Session

Location: Netball Courts, South Hagley Park
Morning Group: Wednesday 6.00am
Evening Group: Tuesday 5.40pm

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise), please refer to your programme. This warm up involves the use of resistance bands for some of the movements - these will be provided at each session. You will then start your Track Session. 
 

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin. 
 

Pace Session

Location: South Hagley Park
Morning group: Monday 6.00am - Deans Ave side of Sth Hagley
Evening Group: Thursday 5.40pm - Netball Courts, Sth Hagley
 

The pace session is a time-based session where you will be running at difference paces during the session. Eg: 50minute session:

• 20mins easy running (gossip pace) (10mins out and back)

• 10mins 10km pace (5mins out and back)

• 20mins at race pace (10mins out and back)
   

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 
 

Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your different paces for the pace sessions and track sessions. Please make sure you time yourself for this 5km time trial. 
 

Once you have your 5km time, use this VDOT App on your phone to work out your running paces. Here is a quick demo on how to use the app:
 

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Download the VDOT App:
Apple App
Android App 
 

If you don’t have a GPS watch which gives you your current pace, use perceived exertion.
Refer to your programme cover page for this scale.
 

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Endurance Session

Saturday morning 7.30am (There are some 7.00am starts - refer to your programme)
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session.