Week 4 Newsletter

We are well underway

10km race before hitting the  long runs

Week 4 includes a 10km race - time to test the intensity and fitness before we hit the long runs in your programme. 

You are doing well, focus on one session at a time and embrace this experience. Remember - every session counts and time will fly by, before you know it you will be at the start line of your race. 


Check out your programme this week as your Pace session is a different session.

Week 4 Sessions


  • Monday 2 May, 6.00am
    Meeting on Deans Ave side of Sth Hagley Park 
    Map of Meeting Point: Click here

    Easy 40min run

  • Wednesday 4 May, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts


  • Tuesday 3 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts


  • Thursday 5 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Easy 40min run


  • Saturday 7 May, 7.30am
    Meeting Point: Deans Ave side of South Hagley Park

    Map of Run: Click here
    *Course Changed*
    The pathway is now all open around the perimeter of South Hagley Park so we have changed the course to an out and back to 5km marker (rather than a 2 x lap course)

Course Description
Please run on the pathway at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.


  1. This is a 10km race, out and back to a 5km marker

  2. We will do a light jog warm up first. 

  3. Run through the middle of the park towards the netball courts and turn left.

  4. Run towards the hospital and follow the perimeter pathway all the way around South Hagley Park to the 5km marker. 

  5. Turnaround and reverse the course to the Start/Finish

10km Course South Hagley.png

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Replace shoes at the first signs of wear. Get good padded socks for running. Vasaline up your feet to harden up your feet to stop getting blisters. Look after your feet especially check for calluses that may build up due to the added strain, pounding, new running shoes' - Corinna


With your 10km race this weekend, we thought it was a good chance for you to see the 10km men's final at the Tokyo Olympics. The winning time was 27min 43secs!!
That's a pace of 2mins 46secs per km!!!


Race Day Nutrition

Earlier this week we sent you an email about Race Day Nutrition. In that email we include an interview with one of New Zealand's leading Sports Nutritionists, Ien Hellemans talking about why race nutrition is so important, what nutrition you need and when you need it - pre-race, during and post-race.

Also included in that email is a video about how to make your own Race Day Nutrition Plan.

With our long runs coming up in Weeks 5, 6 & 7, now is the time to create your plan so you can practice it in these longs runs so there are no nasty surprises on race day!

Make sure you check it out - having the right nutrition during your race massively improves performance. 

Other News

  • Track Sessions: Just a reminder to please pass on the outside if you are overtaking a slower runner. We all need to be considerate of each other - even if we are stuffed!

  • Please make sure you "check in" at each session and on Saturday's please sign in on the table - so we know who is at the sessions. 

  • Keep up the good work team. You are working hard in the key sessions - you are building strength and we can see the progress.

  • Remember the mantra - Consistency is Key.

  • Be kind to yourselves, your bodies are being tested - look after it with massage,  baths and stretching.