Week 8 Newsletter

Still work to be done

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your half marathon. 

It's only 3 weeks to go, stick to the programme!!

Week 8 Sessions


  • Monday 1 November, 6.10am (back to normal)
    Meeting on Deans Ave side of Sth Hagley Park (there are toilet facilities at this location)
    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 3 November, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 


  • Tuesday 2 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 


  • Thursday 4 November, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Course Description:

  • 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. 

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

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

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

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

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

  • KM Markers out: 6km, 7km, 8.5km

  • See map for your turnaround marker. 

  • Turnaround at your half way marker and reverse the course.

Saturday's Course:
Click on image to enlarge

This weeks quick tip: 

'Even though your longest run is done, there is still work to do. Make sure you stick to the programme and stay focussed'.
- Extra Mile Runners Coaching Team 


 Stay Focussed

With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  

You have done enough:
The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.


Stay away from extra cross-training exercise:
Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance. If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 


It’s time for great habits:
When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 


A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.

What Next?
Thinking about what to do after RaceTeam?


This is our last RaceTeam for 2021 and what a year it has been!

If you would like to keep running with the Extra Mile Runners team following RaceTeam, we have sessions on our Session Timetable that will continue up to and right through Christmas and New Year until our next group programmes start in January 2022.

We will have our 2022 RaceTeam schedule in the final newsletter you will get for this RaceTeam. 

Members: 6mth or 12mth memberships

Check when your membership expiry date is, and come to unlimited sessions each week during your membership term, just book in to the sessions.

Non Members:
You can buy single Drop In Sessions that can be used at any of our sessions on the Session Timetable. They are valid for 1 month from date of purchase, so you can purchase and book in to any session you want to come to. 


Success can not come to be without facing adversity.

Other News

  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.

  • We are close team, stick to the programme and be great at consistency.