Week 5 Newsletter

The long runs are here

We have a big 3 weeks ahead

Week 5 introduces the longer pace sessions and you also have your second 5km time trial.

Your Week 5 Saturday session has our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

We have a big few weeks ahead, so remember to look after your bodies outside of the sessions with good recovery, stretching, rolling and listen carefully to what your body is telling you ;o)


Programme Notes:

A couple of timing changes to note for the next 3 weeks:

  • Monday morning team start at 6.00am in Weeks 5, 6 & 7

  • Saturday morning's have 7am starts in Weeks 5, 6 & 7

  • Check out your programmes to see what your sessions involve

Week 5 Sessions


  • Monday 11 October, 6.00am *early start*
    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 13 October, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    5km Time Trial: 
    Same course as Week 1. Time yourself and readjust your paces based on Vdot if needed going forward in the programme.


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

    5km Time Trial: 
    Same course as Week 1. Time yourself and readjust your paces based on Vdot if needed going forward in the programme.

  • Thursday 14 October, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Course Description:
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 "open side" of the road (not the hill side) and keep to the very side of the road. Listen out for cars and cyclists. 

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

  • Via left and join onto Harry Ell Track.

  • Follow the Harry Ell Track to the top and turn left following Summit Road to your turnaround time.

  • 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.

Parking at Victoria Park:
Click on image to enlarge

Saturday's Course:
Click on image to enlarge

Water Station:
There will be 1 x water station on this course, it will be at the top of Rapaki Track approx 7km into the run. Water and cups will be provided, please carry any nutrition and additional water with you.

This weeks quick tip: 

'Use mental cues for your long runs - break the course down into sections and approach each section with good technique in mind’.
- Coach Bevan


Recovery Strategies

We are heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition video we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

  1. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run.

  2. Eat a small meal with protein (protein aids muscle repair):
    Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.

  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a wall has several benefits and helps aid recovery in the following ways:
    a) Gently stretches your hamstrings
    b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet.

  4. Eat a decent sized, healthy meal

  5. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.

  6. Get plenty of sleep!

    Reflect: Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense sessions..you should be proud of yourself.


As we have our long runs coming up, this is a really nice post run recovery stretch sequence

Other News

  • Runners Tummy: one of the curses for runners. Read the information below to find out more about this annoying condition and a couple of tips that may help.


  • Practice, practice, practice your nutrition on these long runs, if you haven’t yet figured out what works best for you - it is invaluable to spend some time on this to make sure you have the right energy at the right time on your run.