Week 5 Newsletter

The long runs are here

We have a big 3 weeks ahead

Week 5 introduces the longer pace sessions on Monday morning and Thursday evening you also have your second 5km time trial which will have a staggered start. We will be starting you off at different times based on your Week 1 5km Time Trial time. 

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 12 October, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

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

    Map of Meeting Point: Netball Courts
    5km Time Trial: 
    We will be starting you off in stages based on your 5km time from Week 1. It's the same course as Week 1. Time yourself and readjust your paces based on Vdot if needed going forward in the programme.


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

    5km Time Trial: 
    We will be starting you off in stages based on your 5km time from Week 1. It's the same course as Week 1. Time yourself and readjust your paces based on Vdot if needed going forward in the programme.

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

    Pace Session


  • Saturday 17 October, 7.00am *early start*
    Meeting Point: Summit Road - at the top of Mt Pleasant Road. Click here
    (No toilets at this meeting point)

    There is limited parking at this location. We recommend you car pool with each other from the bottom of the hill if you can, you could park at Barnett Park (toilet facilities available here). Use our Facebook page to connect with each other. 

    Course Map: Click here

     Due to the road being closed to cars from our meeting point along Summit Road we are unable to put a water station out on this course. We strongly recommend you carry your own water with you on this run. There are several runners drink bottle options available, click here for an example.

    Please have warm gear on standby. It can be very cold up on Summit Road so please have warm gear/layers with you. 

Course Description: Timed undulating hill run
Beginner programme: 105mins
Intermediate and Advanced programmes: 120mins (with pace work - refer your programme)

  • This is a timed run - out and back. 

  • We start at the very top of Mt Pleasant Road and turn right onto Summit Road. Follow Summit Road all the way along towards Rapaki Track. 

  • Continue along Summit Road all the way until your turnaround time (see below).

    Note:  If you get to the start of Harry Ell Track, run down Harry Ell, keeping in mind it will be a bit slower coming back up so turnaround slightly earlier to accommodate for this.  

  • Turnaround time: Beginner: 52.5mins Intermediate and Advanced: 60mins

  • Parts of this road are closed and some parts are open so please be alert for both at all times. Some of the surfaces are uneven especially at the start of this course. 

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.