Week 1 Newsletter
Welcome to RaceTeam Christchurch 2022

Your team is ready

Welcome back 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!

Covid-19 Protection Framework: Red Level
A couple of things to be aware of at our sessions as we start this programme in the Red setting:


Separating groups at meeting points
At some sessions, we will be spacing our groups out. For these affected sessions, when you arrive, our coaches will guide you to your team. 

We recommend and encourage everyone to wear a mask before and after the sessions. You do not need to wear a mask when the session starts.

Check in with the coach taking roll call: 
It's important that we know exactly who is at the sessions so please make sure you “check in” when you arrive, please don’t assume a coach has seen you.

No Key Bags:
Please look after your own keys at the sessions so we can limit surface and close contact.


At the sessions: 
We all need to do our best to not get too close to each other. Try and keep a 1 metre distance between yourself and others - especially with members of the public. 

And, of course, if you feel unwell or if anyone in your household is unwell, please stay at home and away from the group.


Week 1 Sessions


  • Monday 31 January, 6.00am
    Meeting Point: Deans Ave side of South Hagley Park
    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 2 February, 6.00am
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 1 February, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 3 February, 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.


  • Saturday 5 February, 7.30am
    Meeting Point: Deans Ave side of Sth Hagley Park
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

  • 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: 5km, 6km, 7km*

    10km. runners: Out and back to 5km marker
    12km runners: Out and back to 6km marker (with pace work - refer to your programme)
    16km runners: Out and back to 7km marker then out and back to 1km marker (with pace work - refer to your programme)

Saturday's Course: Click on image to enlarge

Download your programme

Blue download folder
Blue download folder

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. 


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

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.


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

All gear is your own responsibility. Bring warm layers for before and after the 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 6.00am
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

Morning group: Monday 6.00am - Deans Ave side of Sth Hagley Park
Evening Group: Thursday 5.40pm - Netball Courts, South Hagley Park


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 some 7am starts - 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

  • 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.

This weeks quick tip: 

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