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.

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. Feed the machine!

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 25 April, 6.00am
    ANZAC Day - session on as normal

    Meeting Point: Deans Ave side of Sth Hagley Park 
    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 27 April, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 26 April, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 28 April, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Course Description: 110mins

The first part of this course is on hard packed trail so watch your footing as it is uneven. When you get to the top of the trail, turn left onto Summit Road. This road is open. Always run on the "city side" of the road (not the hill side) and keep to the very side of the road. Listen out for cars and cyclists. 

  1. Run down Victoria Park Road to where the road forks off to Harry Ell Walkway (at the half way point of Harry Ell).

  2. Via left and join onto Harry Ell Track.

  3. Follow the Harry Ell Track to the top and turn left following Summit Road along

  4. Continue along Summit Road until your turnaround time (return will be slightly faster)

  5. This is an out and back run, do not run to distance.

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