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Week 9 Newsletter

We are getting close!

Stick to the programme

Throughout the years of RaceTeam we have found that once people have finished their longest run, many think the hard work is done and they lose focus.

It's important to remember that you still need to stay focused and keep ticking those sessions off, while the KM load is decreasing it doesn't mean that the last 2 weeks are less important for your race. You have done so much work up until this point - and there is still some work to do. 

Week 9 Sessions




70min Run:                                         
30mins Easy (turn 15mins) Course 1

30mins at Race Pace (turn 15mins) Course 2
10mins at 10km pace* (turn 5mins) Course 1

*Beginners do this last set Easy running


Course 1 Description:

  • Start by running along the pathway leading out of Avonhead Park. Turn right. 

  • Run along Hawthornden Road to Kedleston Drive. Turn right.

  • Run around Kedleston Drive coming out onto Apsley Drive, turn right. 

  • Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left. 

  • Run up Withells Road all the way to Avonhead Road.

  • At your turnaround time, reverse the course and start the next set straight away on Course 2…
    As you start Course 2, don't come back into Avonhead Park, start Course 2 by running straight past the entrance driveway and along Hawthornden Road

Course 2 Description:

  • Continue straight along Hawthornden Road, crossing over where we indicate with cones. Run up Hawthornden Road to Avonhead Road. Turn right. 

  • Continue along Avonhead Road, crossing carefully over Withells Road. 

  • Continue along Avonhead Road to Maidstone Road. Turn right. 

  • Once back at the start, start your last set on Course 1

Course 1:
Click on image to enlarge

Course 2:
Click on image to enlarge

What Next?
Thinking about what to do after RaceTeam?

This is our last RaceTeam for 2023 and what a year it has been!

If you would like to keep running with the Extra Mile Runners team following RaceTeam, we will 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 2024.

We will have our 2024 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 on the timetable!

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. 

Other News

  • Stick to the programme team. Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!

This week's quick tip: 

'Stick to your programme and enjoy the will pay off on race day.'
- Sam Burgess

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