Week 1 Newsletter

Welcome to RaceTeam K2M 2021

Your team is ready

Over the next 10 weeks you are going to be challenged both mentally and physically, there will be tough days and days where you feel on top of the world, you will test yourself and find new levels. 
 

For some of you. you will be doing your very first half marathon and some of you will be looking to improve on a previous half marathon experience - well done for signing up, let's get ready to find that next level.

This is our first weekly newsletter. Each Thursday afternoon you will get the newsletter for the following week. Please read these newsletters carefully, they outline the session details, educational content, inspiration and other important information that you need to know for that week. 

Welcome to Week 1, your RaceTeam is ready to go!

Week 1 Sessions

MORNING GROUP

  • Monday 29 March, 6.10am
    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.

  • Wednesday 31 March, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session

EVENING GROUP

  • Tuesday 30 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 1 April, 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

  • Saturday 3 April, 7.30am
    Meeting Point: Barnett Park, Redcliffs

    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.
     

  1. From Barnett Park, run along Main Road - using the lights to cross over Augusta St (New World is on that corner) to McCormacks Bay. Turn left. 

  2. Run around McCormacks Bay Road to Main Road and turn left. Cross over Mt Pleasant Road carefully and continue along Main Road to the pedestrian lights at Bridle Path Road. 

  3. Use the lights to cross over onto the Coastal Pathway. Turn right and follow the Coastal Pathway (around Beachville Road) out towards Sumner. 

  4. The furthest marker is 8km and is on Main Road. 

  5. Turn around at your half way marker or half way on your watch if running to time. 

  6. KM markers out: 5km, 7km, 8km


Programme Notes:
Beginner Programme 10km: Out and back to 5km marker (easy running)
Intermediate Programme 14km: Out and back to 7km marker (with pace work - refer to your programme)
Advanced Programme 16km: Out and back to 7km marker, then out and back to 1km marker (with pace work - refer to your programme)

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep the chart on the fridge. Tick off each day as you achieve.
Be proud to tell people.' 
- Pauline Sullivan

Download your programme

Blue download folder
Blue download folder

There are 3 different levels you can choose from: Beginner, Intermediate and Advanced.

You choose which level you do, if you are unsure, we suggest you start at a level where you think is achievable but also provides a challenge.

 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Before you come to your first session, know which programme you will be doing, if you are unsure, have a chat to our coaches at the session. 

Education

How the sessions work

Roll Calls and On Time Starts

We always start on time, we don't wait!
Please check in with the coach at each session.
(Extra Mile Runners Members - you don't need to book into each session during the RaceTeam programme). 

Bring a watch & Headlamp

You will need a watch with a GPS function as most of your runs have pace work within them. If you don't have a GPS watch, please bring a watch with a stopwatch function. The mornings are dark for the duration of the sessions, please bring a headlamp if you are in the morning team - and also on Saturday mornings. 

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 all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Keys and Gear

We will look after your car keys at each session, any other gear is your own responsibility. 

Session Outline

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. 

Track Session

Location: Netball Courts, South Hagley Park
Morning Group: Wednesday 6.10am
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: Netball Courts, South Hagley Park
Morning group: Monday 6.10am
(There are 3 x 6.00am starts in Week 5,6 & 7 - refer to your programme)
Evening Group: Thursday 5.40pm

 

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:
 

 

 

 

 

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.

 

Endurance Session

Saturday morning 7.30am (There are 3 x 7.00am starts in Week 5,6 & 7 - 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.

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Other News

  • If you feel unwell please do not come to the group. Practice good hygiene before, during and after the sessions and stay healthy!
     

  • Make sure you bring a watch (ideally GPS - but not compulsory) to every session.
     

  • Please read this newsletter each week!
     

  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton or Northlands) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes).
     

  • There will be a lot of new people joining our team next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome.