Week 3 Newsletter

The next level

Settle in and create the routine

You guys are doing well, you have the first Pace Session session under your belt. Remember these sessions are pushing you to the next level which is good for the mind and the body, so keep yourself responsible to your paces.  

Your Week 3 endurance Saturday session is an undulating hill run. The Summit Road course has a nice gradient where you can focus on good technique and build leg strength.


Meeting Point Change: Monday morning team - Pace Session

Due to the restricted parking on the Hagley Ave side of Hagley Park with current road closures, from Week 3 onwards, the Monday morning team will meet on the opposite side of the park for your Pace session (Deans Ave side). See the session timetable below for a map of this meeting point (the Wednesday morning session remains the same on the netball courts). 

Race Day Nutrition

This week we will be sending you an email about Race Day Nutrition. In this email we have a video interview with Ien Hellemans, one of New Zealand's top sports nutritionists.

Ien talks about the importance of nutrition both pre race, during your race and post race and how it can massively improve your performance.

If you haven't figured out your race day nutrition yet we highly recommend making this a focus for this block of training. Nutrition massively influences performance - you have to feed the machine! You need a practiced nutrition plan for race day so you can perform at your best. 

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Week 3 Sessions


  • Monday 27 September, 6.10am
    Meeting Point: South Hagley Park
    Changed location: Meeting on Deans Ave side of Sth Hagley Park (there are toilet facilities at this location)
    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 29 September, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 28 September, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 30 September, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


  • Saturday 2 October, 7.30am
    Meeting Point: Summit Road - at the top of Mt Pleasant Road: Click here
    (No toilets at this meeting point)

    There is limited parking at this location. We recommend you car pool with each other from the bottom of the hill if you can, you could park at Barnett Park (toilet facilities available here). Use our Facebook page to connect with each other. 

    Course Map: Click here
    Warm Gear! It can be very cold up on Summit Road so please have warm gear/layers with you.


  • Some parts of this course is closed to cars, but not all of it! There will be cyclists on this course and expect vehicles too.

  • Watch your footing on this course, the surface is uneven in parts (especially as you get tired)

  • Please make sure you can hear what is going on around you.

  • Please always run on the "open" side of the road (not the hill side)

  • Please be alert for cyclists!!!

  • Course Description:

  • This is a 90min out and back run.

  • We start at the very top of Mt Pleasant Road and turn right onto Summit Road. Follow Summit Road all the way along towards Rapaki Track. 

  • Continue along Summit Road all the way until the turnaround time. 

  • Turnaround time: 45mins


Saturday's Course:
Click on image to enlarge

This weeks quick tip: 

'Two keys to help reduce the risk of injury - body care work and stretch".
- Sarah 


Yoga for Runners

We all know that we need to stretch and keep our body flexible when we run to avoid injury, this is a great yoga sequence designed specifically for runners targeting hips, hamstrings and glutes - often tight and troublesome areas for runners. 

Other News

  • Race Day Nutrition: 
    This week we will be sending you a video around race nutrition and things to remind yourself about around fuelling for the race -  so keep an eye out in your Inbox!


  • Listen to your body and remember prevention is better than cure! It's really important that you get to the physio asap if you have soreness that you feel is serious. It's early days in the programme - we have a wee way to go!

  • Blister Free?
    Clare has give us a great recommendation for socks that guarantee no blisters!
    Wrightsock are the biz when it comes to socks to look after your feet and ensure no blisters interrupt your training - blisters can be very nasty! And the best news is - it is a New-Zealand based, owned and operated company ;o)
    Check out their website for more info: Click here