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Week 5 Newsletter

The long runs are here

3 Big Weeks Ahead

We have a big few weeks ahead with some longer sessions so check out your programme to see what is coming up this week ☺️

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.

Week 5 Sessions




Session Description:
This is a "timed" run, there are 2 courses for you to follow. Please know the turnaround times and the pace objectives for each set. There is no recovery between each set. 

130min Run:
30mins Easy (turn 15mins) Course 1
10mins at 10km pace* (turn 5mins) Course 2
70mins at Race Pace (turn 35mins) Course 1
20mins Easy (turn 10mins) Course 2 (focussing on good technique)
*Beginners: Do this set at Slightly Faster Than Race Pace


Course 1 Description:

  • Run up Rose St towards Hoonhay Road, cross over where we indicate with our cones and continue up Hoonhay Road. Turn left.  

  • Run up to Cashmere Road and passed the Cashmere shops.

  • Continue along the riverside pathway to the Zebra crossing just passed Zeroes cafe. 

  • Cross over safely at the pedestrian crossing and run up to Hackthorne Rd. Turn left and run up Hackthorne Road to our turnaround cone (just before MacMillan Ave).

  • Run back down and turn right. Cross back over the zebra crossing and run up to Barrington St. Turn left.

  • Run up Barrington St to Rose St, turn left.

  • At Cashmere View St, turn left and run to the end. Turn left onto Ashgrove Tce.

  • At your turnaround time, reverse the course back to the start (including Hackthorne Rd section!!) and head straight into your next set on Course 2…

Course 2 Description:

  • Once back at the start, run up Lyttelton St to Sparks Road, turn left.

  • Turn left into the pathway that follows the permitter of Centennial Park, coming out onto Rose St. 

  • Cross over Rose St carefully at our cones, turn right and run up to Hoonhay Road. Turn left. 

  • Run along Hoonhay Road that will direct you onto Cashmere Road. 

  • At your turnaround time, reverse the course back to the start and head straight into your next set on Course 1…

Water Station:
There will be a water station at the start/finish area. Water will be provided at this station, please carry your nutrition with you. 

Course 1
Click on image to enlarge

Course 2
Click on image to enlarge

This week's 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 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.

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