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.

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. 

Screen Shot 2015-01-29 at 11.37.19 am.pn

Week 3 Sessions


  • Monday 12 April, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 14 April, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session


  • Tuesday 13 April, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Track Session

  • Thursday 15 April, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session



  • This course is on trail and then on open road with no footpaths. 

  • Watch your footing on the trail as the surface is uneven (especially as you get tired).

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

  • When you get onto Summit Road, please keep left (on the way out) and right (on the way back). 

  • Please KEEP LEFT and be considerate of cyclists!!!

Course Description:

  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 to your turnaround time.

  4. Continue along Summit Road until your half way turnaround time. This is an out and back run, turn around at a couple of minutes past your half way time and return back to the start/finish point. 

Saturday's Meeting Point:
Click on image to enlarge

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