Week 1 Newsletter

Welcome to RaceTeam Queenstown 2020

Your team is ready

We love your loyalty to RaceTeam, we have a lot of familiar faces returning and we are looking forward to getting the best out of you over the next 10 weeks.

We also look to you guys to help lead the way within the group for our newer runners to RaceTeam who may be feeling a little nervous and apprehensive...you have been there before and look how far you have come. 

This is our first weekly newsletter. As normal, each Thursday afternoon you will get the newsletter for the following week. Please read these newsletters carefully, they outline the session details, educational content, inspiration and other important information that you need to know for that week. 

Welcome to Week 1, your RaceTeam is ready to go!

Week 1 Sessions

MORNING GROUP

  • Monday 14 September, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km. The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

  • Wednesday 16 September, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session

EVENING GROUP

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

    Track Session

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

    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km. The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

BOTH GROUPS

  • Saturday 19 September, 7.30am
    Meeting Point: Avonhead Park, entrance off Hawthornden Road
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.
     

  • We start by running around Avonhead Park in a clockwise direction  not the full perimeter (see map). 

  • Once back at the meeting point, continue 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, turn left. 

  • Run along Avonhead Road to Hawthornden Road, turn left. 

  • Run along Hawthornden Road to Merrin Street, turn left. 

  • The further point on this course is 6.5km which is on Merrin St.
     

Programme Notes:
Beginner Programme 10km: Out and back to 5km marker
Intermediate Programme 14km: Out and back to 6.5km marker, then out and back to 500m marker
Advanced Programme 16km: Out and back to 6.5km marker, then out and back to 1.5km marker

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep the chart on the fridge. Tick off each day as you achieve.
Be proud to tell people.' 
- Pauline Sullivan

Download your programme

There are 3 different levels you can choose from: Beginner, Intermediate and Advanced.

You choose which level you do, if you are unsure, we suggest you start at a level where you think is achievable but also provides a challenge.

 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Print off your programme and put it somewhere where you will see it each day - on the fridge, bathroom mirror, beside your desk. Tick off each session as you progress through the programme. 

When you come to your first session, please know which programme you are doing. 

Education

Reminders on how the sessions work

Roll Calls and On Time Starts

We always start on time, we don't wait!
Please check in with the coach at every session.


Extra Mile Runners Members: For those of you who have a 6mth or 12mth membership, you do not need to book into each session during the RaceTeam programme. 

Bring a watch & headlamp

You will need a watch with a GPS function as most of your runs have pace work within them. If you don't have a GPS watch, please bring a watch with a stopwatch function. If you are doing morning sessions you will  need a headlamp as the morning are still dark - we need you to see but also to be seen by cyclists, cars and scooters!

Stretches

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Keys and Gear

These are your own responsibility at every session. 

Session Outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

Track Session

Location: Netball Courts, South Hagley Park
Morning Group: Wednesday 6.10am
Evening Group: Tuesday 5.40pm

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise), please refer to your programme. This warm up involves the use of resistance bands for some of the movements - these will be provided at each session. You will then start your Track Session. 

 

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin. 
 

Pace Session

Location: Netball Courts, South Hagley Park
Morning group: Monday 6.10am
(There are 3 x 6.00am starts in Week 5,6 & 7 - refer to your programme)
Evening Group: Thursday 5.40pm

 

The pace session is a time-based session where you will be running at difference paces during the session. Eg: 50minute session:

  • 20mins easy running (gossip pace) (10mins out and back)

  • 10mins 10km pace (5mins out and back)

  • 20mins at race pace (10mins out and back)
     

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 
 

Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your different paces for the pace sessions and track sessions. Please make sure you time yourself for this 5km time trial. 
 

Once you have your 5km time, use this VDOT App on your phone to work out your running paces. Here is a quick demo on how to use the app:
 

 

 

Download the VDOT App:
Apple App
Android App

 

If you don’t have a GPS watch which gives you your current pace, use perceived exertion.
Please refer to your programme cover page for this scale.

 

Endurance Session

Saturday morning 7.30am (There are 3 x 7.00am starts in Week 5,6 & 7 - refer to your programme)
Location: Various


This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session.

Other News

  • If you feel unwell please do not come to the group. Practice good hygiene before, during and after the sessions and stay healthy!
     

  • Make sure you bring a watch (ideally GPS - but not compulsory) to every session.
     

  • Please read your newsletters each week, even if you have done RaceTeam several times - sometimes things change!
     

  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton or Northlands) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes).
     

  • There will be a lot of new people joining our team next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome.

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