Week 1 Newsletter
Welcome to RaceTeam Wellington 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!


For those of you who did the Hillsborough Half Marathon on Saturday, take Week 1 easy.
You have a good idea of where your paces are at, so the 5km Time Trial can be an easy run for you guys. Get ready to kick back into it from Week 2

Week 1 Sessions


  • Monday 11 April, 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 13 April, 6.00am
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 12 April, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 14 April, 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 16 April, 7.30am
    Meeting Point: Centennial Park, cnr Lyttelton St and Rose St
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

  • From start point, run up Lyttelton Street to Sparks Road, turn left.

  • Follow the pathway that runs around Centennial Park coming out onto Rose Street.

  • Cross over at our cones, turn right and run up to Hoonhay Road. Turn left.

  • Run up to Cashmere Road and passed the Cashmere shops.

  • Continue along the riverside pathway to Barrington Street.

  • Cross over Barrington St carefully and turn right.

  • Continue around Cashmere Road to Colombo Street, turn left.

  • Run along Colombo Street to Ashgrove Tce. Follow our cones that will lead you onto Ashgrove Tce.

  • Follow Ashgrove Tce to Barrington St, turn right.

  • At Somerfield St, turn right and the 7km marker will be along here.

  • KM markers out: 1km*, 5km, 7km

*16km Runners:
Out and back to 7km marker then out and back to 1km marker 

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 distance or time increases 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