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Week 4 Newsletter

We are well underway

Long runs ahead!

Week 4 includes a 10km race - time to test the intensity and fitness before we hit the long runs in your programme. 

You are doing well, focus on one session at a time and embrace this experience. Remember - every session counts and time will fly by, before you know it you will be at the start line of your race. 


Check our your programme for this week as your Pace session is a different session.

Week 4 Sessions




Course Description: 10km Race (reassess VDot)
Please run on the pathway at all times and keep left. Please don't run any more than 2 abreast and watch out of scooters, e-bikes and others using the park. Be responsible for your own safety.


  1. You will do a warm up first before we start your 10km race.

  2. We start by running up the pathway towards the netball courts, turn right towards Moorhouse Ave.

  3. Follow the perimeter of the park all the way around to the 5km marker. 

  4. Turnaround and reverse the course back to the finish. 

    Time yourself for this 10km race and re-do your VDot based on this time and adjust your paces accordingly for the sessions going forward. 

Saturday's Course: Click on image to enlarge

This week's quick tip: 

'Bodycare is so important to maintain throughout this programme. Don't wait until you get a niggle or injury to start! Prevention is better than cure..stretch, yoga, massage are all so important to helping prevent injuries' - EMR Coaching Team


Why do we do pace sets?

For the intermediate and advanced programmes you'll notice in the longer runs we have set time periods where we want you to life your intensity for a period, 10km pace and also "race pace". If you have a time in mind for your half marathon, use the VDOT pace calculator to work out what your km pace should be to achieve this time. 

Why do we do pace sets? 
There are a few reasons why pace sets a beneficial. It helps you to get more conditioned to a higher level of running and it also helps you to learn on how to pace yourself.


As much as this is an important part of you progressing as an athlete there are a couple things that we want you to think about: 

  • Don't go too hard in these times. Make sure there is a real difference between the different levels. Spend time understanding the difference between each level so you are able to maintain the required pace for the duration of time in each set.

  • If you are looking for ways to gauge this increase here are some ideas:

  • Use your GPS watch for pace and stick to it!.
    Work out your normal km splits and then increase the time by the percentage required. For example you might normally run 5min kms. Figure out what the faster pace is and then work to that in the time allocated.


  • If you don't have these measuring tools, learn your body awareness tools. Before you start the set ask yourself where your breathing is right now, then once it begins gauge where the increased intensity should be. If you notice your breathing is way faster you will probably be going faster then you need to.

  • You can also think of how much of a mental battle you are going through at the faster pace. It will be harder but is it too hard? Remember that you are conditioning yourself for a Half Marathon not a sprint race.

By learning to increase pace as the right level you will be gaining so much more from these sessions. Remember that it's not about just going as hard as you can for the allocated time, it's about being able to maintain a faster pace. 

Other News

  • Earlier this week we sent you an email about Race Day Nutrition. In that email we include an interview with one of New Zealand's leading Sports Nutritionists, Ien Hellemans talking about why race nutrition is so important, what nutrition you need and when you need it - pre-race, during and post-race.

    Even if you have your race nutrition nailed, this is a good interview and worth a listen so make sure you check it out - having the right nutrition during your race massively improves performance. 

  • Track Sessions: Just a reminder to please pass on the outside if you are overtaking a slower runner. We all need to be considerate of each other - even if we are stuffed!

  • Please make sure you "check in" at each session and on Saturday's please sign in on the table - so we know who is at each session. 

  • Keep up the good work team. You are working hard in the key sessions - you are building strength and we can see the progress.

  • Remember the mantra - Consistency is Key.

  • Be kind to yourselves, your bodies are being tested - look after it with massage,  baths and stretching.

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