Week 5 Newsletter

The long runs are here

3 big weeks ahead

Week 5 introduces the longer pace sessions and your second 5km Time Trial.

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)

Week 5 Sessions


  • Monday 9 May, 6.00am
    Meeting on Deans Ave side of Sth Hagley Park Map of Meeting Point: Click here
    Pace Session

  • Wednesday 11 May, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    5km TT


  • Tuesday 10 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    5km TT

  • Thursday 12 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Session Description:
This is a "timed" run (rather than distance), there are 2 courses for you to follow. These runs are similar to how our weekday Pace session works, with turnaround times for each set. Please know the turnaround times and the pace objectives for each set. There is no recovery between each set. 

Session: 120mins                                       
30mins Easy (turn at 15mins) Course 1
60mins at Race Pace (turn at 30mins) Course 2
30mins easy (turn at 15mins) Course 1


Course 1 Description:

  • We will start on the opposite of the road.

  • Run around McCormacks Bay Road to Main Road, turn right

  • Run along the Causeway and up Main Road to Taupata St, turn right.

  • Run around Taupata Street

  • At 15mins, turnaround and head back to the start and then start straight into your next set on Course 2.

Course 2 Description:

  • From start point, run in the opposite direction towards Main Road and turn left onto the Causeway.

  • Run along the Causeway continuing up Main Road to the pedestrian lights at Bridle Path Road that will cross you over onto the Coastal Pathway. Use the lights to cross over.

  • Follow the Coastal Pathway that will lead you around Beachville Road, back onto Main Road towards Sumner. 
    Where the footpath is diverted, please turnaround at this point and reverse the course back to the start/finish. If you have time left in Set 2, do an 'out and back' for time remaining on
    Course 2. Then move onto Set 3

  • Turnaround at 30mins

    Then straight into Set 3 (Course 1) turn at 15mins.

Parking at Victoria Park:
Click on image to enlarge

Saturday's Course:
Click on image to enlarge

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.