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Week 5 Newsletter
The big weeks are here

Peak of Training

We are heading into the peak of your training. The longer pace sessions and your longest runs. 

We have a big few weeks ahead, so remember to look after your bodies outside of the sessions with good recovery, stretching, rolling and listen carefully to what your body is telling you ;o)

Week 5 Sessions


  • Monday 14 February, 6.00am 
    Meeting on Deans Ave side of Sth Hagley Park

    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 16 February, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 15 February, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 17 February, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Race Day Practice Session

We want you to treat this Saturday like it's race day with regards to preparation and the session itself, we want to leave as little to chance as possible on race day, so this is a great opportunity to practice this stuff.

Here's a quick video from Coach Bevan giving you an overview of how to approach this session and why it's important: 

Course Description: 

  1. Run around Hansen Park coming out onto Louisson Place. Follow our cones that will lead you over a bridge and onto Aynsley Terrace.

  2. Run along to Grange St, turn left. Run up to Opawa Road, turn right.

  3. Run along to Port Hills Road, turn right.

  4. Run along Port Hills Road, over the “bump” to Centaurus Road.

  5. At Armstrong Ave, turn right and run up to Riverlaw Tce, turn left

  6. Follow the river to Ensors Rd and follow our cones that will cross you over the bridge and onto Fifeld Terrace, following the river back to Hansen Park.


1 Lap = 7km
18km Runners: 2 laps + out and back to 2km marker

20km Runners: 2 laps + out and back to 3km marker
22km Runners: 3 laps + out and back to 500m marker

Saturday's Course:
Click on image to enlarge

Water Station:
There will be 1 x water station on this course, it will be at the start/finish (7km).
Water and cups will be provided, please carry any nutrition and additional water with you.

This weeks quick tip: 

'Use mental cues for your long runs - break the course down into sections and approach each section with good technique in mind’.
- Coach Bevan


Recovery Strategies

We are heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition video we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

  1. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run.

  2. Eat a small meal with protein (protein aids muscle repair):
    Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.

  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a wall has several benefits and helps aid recovery in the following ways:
    a) Gently stretches your hamstrings
    b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet.

  4. Eat a decent sized, healthy meal

  5. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.

  6. Get plenty of sleep!

    Reflect: Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense should be proud of yourself.


As we have our long runs coming up, this is a really nice post run recovery stretch sequence

Other News

  • Runners Tummy: one of the curses for runners. Read the information below to find out more about this annoying condition and a couple of tips that may help.


  • Practice, practice, practice your nutrition on these long runs, if you haven’t yet figured out what works best for you - it is invaluable to spend some time on this to make sure you have the right energy at the right time on your run.

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