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. 

Have a look at your programme for this week as your Pace session is different this week.

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. 

Extra Mile Runners Tshirt Sale

When: Saturday 10 October
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!)

Week 4 Sessions


  • Monday 5 October, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Easy 40min run

  • Wednesday 7 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 6 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 8 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Easy 40min run


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. Run down the middle pathway towards the netball courts, turn left

  3. Run towards the hospital and continue around the perimeter of South Hagley Park all the way back past the netball courts to the 5km marker. This marker will be on Riccarton Ave (see map below)

  4. Turnaround and reverse the course back to the start. 


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 world's best winning the 10km at the World Athletics Championships 2017. Mo Farrah, check out his technique!
A very exciting race ;o)


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 at the Group Programme tablet, and on Saturday's please sign in on the table - so we know who is out on the course. 

  • 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.