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

MORNING GROUP

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• Monday 19 April, 6.10am
  Meeting Point: South Hagley Park 
  Map of Meeting Point: Netball Courts
  Easy 40min run

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• Wednesday 21 April, 6.10am
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  Track Session

EVENING GROUP

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• Tuesday 20 April, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  Track Session

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• Thursday 22 April, 5.40pm
  Meeting Point: South Hagley Park
  Map of Meeting Point: Netball Courts
  Easy 40min run

BOTH GROUPS

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• Saturday 24 April, 7.30am
  Meeting Point: South Hagley Park, Deans Ave side
  Map of Run: Click here

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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. Be aware of others using the park especially scooters and cyclists.  
 

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

2. We start by running up the pathway towards the netball courts - turn RIGHT (towards Moorehouse Ave), running on the LHS of the pathway at all times. 

3. Follow the perimeter of the park all the way around to the 5km marker. See map below for the location of this marker. Turnaround and reverse the course back to the finish. 

Saturday's Course: Click on image to enlarge

Extra Mile Runners Tshirt Sale

When: Saturday 24 April
Where: South Hagley Park (at the end of the session)

Extra Mile Runners Adidas T-shirts all $20!!

Cash only please (no EFTPOS available sorry!)

K2M Race Registration

Have you registered for the Half Marathon yet? 
Make sure you register before 30 April as the registration fee increases after then
Register via the race website:
 

Transport to the Start Line:

You can book a shuttle to the Half Marathon start line, all the details are on this page of the race website:
 

Inspiration

With your 10km race this weekend, we thought it was a good chance for you to see the world's best winning the 10km at the World Athletics Championships 2017. Mo Farrah, check out his technique!
A very exciting race ;o)

Education

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.