Week 6 Newsletter

Half Way!

Keep up your consistency

We have to say that we are impressed with how you are handling the Track and Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

Programme Notes:

This week we have another early start on Monday (for the morning crew) and a 7.00am start on Saturday for everyone for your Race Day Practice session.  Please check out the session details below so you turn up at the right time! We also have your second 5km Time Trial this week, so a good chance to readjust your paces if needed for the second half of the programme.

Head Lamps:

The mornings are dark now so please bring a headlamp to your morning sessions. This is so you can see but also so others in the park can see you! 

This week's Facebook question

Each week we have a Facebook question that we put to all our our teams, it is a great way to share experiences and tips ;o) 

Week 6 Sessions


  • Monday 2 March, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 4 March, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    5km TT
    The same course as Week 1. Time yourselves and then use the Vdot to readjust your paces going forward if needed.


  • Tuesday 3 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    5km TT
    The same course as Week 1. Time yourselves and then use the Vdot to readjust your paces going forward if needed.

  • Thursday 5 March 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Race Day Practice Session

We want you to treat this Saturday like it's race day with regards to preparation and the session itself, we want to leave as little to chance as possible on race day, so this is a great opportunity to practice this stuff.

Here's a quick video from Coach Bevan giving you an overview of how to approach this session and why it's important: 



Course Description
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety. 


  1. From Zeroes, run towards Princess Margaret Hospital. Follow the riverside pathway leading onto Cashmere Road to Hoonhay Road, turn right. 

  2. Run up Hoonhay Road to Rose St, turn right. 

  3. Follow Rose St along to Barrington St, turn right. Run up Barrington St towards the hills - CROSS OVER at the pedestrian crossing using the lights. Continue up Barrington St to Ashgrove Tce, turn LEFT.

  4. Follow the river, crossing over Columbo St carefully and into Waimea Terrace. 

  5. Continue along Waimea Tce until Malcolm Ave. Follow our cones which will cross you over to the other side of the river, running back towards Colombo St.

  6. Cross back over Colombo St carefully and follow the river through Ernlea Clark Reserve. 

  7. At Barrington St, cross over carefully and run down the riverside pathway back to the start point. This is 1 lap (7.5km)

    Programme notes: Do your laps first
    17.5km: 2 laps then out and back to 1.25km marker
    20km: 2laps then out and back to 2.5km marker
    23km: 3 laps then out and back to 250m marker (run towards Barrington to the 250m marker)

Saturday's Course: Click on image to enlarge

Water Station: 

There will be 1 x water station on this course at the start/finish point. Water will be provided at this station, please carry any nutrition with you. You will be able to leave your drink bottles at this station before you start your run. 

This weeks quick tip: 

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'
- Ange Soper


Reflection, Reset and Rest

Reflection and Reset

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character.

We are often so busy looking towards the next session and next challenge we often forget to take a minute to reflect and congratulate ourselves on our work so far..so make sure you do this before you reset and look towards the second half of the programme. Keep up the good work. 


In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • Don't play with your phone once in bed

  • Try to limit bright lights/devices with backlit surfaces when you are in bed

  • Have a calming hot drink before you hit the sack

  • Limit caffeine after a certain time of day if you know that can keep you awake

  • Sneak in a 15-20min nap over the weekend if you can

  • Have a relaxing bath if you are feeling anxious or have muscle soreness

  • Ask your partner or shout yourself a massage to help you relax..you deserve it!

All of these little things can help your body recover as the programme progresses from here. 


Mind Games for the Long Runs

We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 

Other News

  • Wanaka Post Race Catch Up!
    We have arranged a social function after the Wanaka race, all the details will be in the Week 8 newsletter. The function will be from 5.30pm - 7.00pm, we will be asking for RSVP’s from next week. A great chance for the team to catch up over a casual drink after the race and tell stories ;o)

  • Thinking about what to do after Wanaka? Our next RaceTeam is training for the Christchurch Half Marathon on 31 May. There is an overlap with this next team so we will be giving you the option of a 7 week registration which will start after a week of recovery following your Wanaka race. All the details for this will be in next week's newsletter. 

    Extra Mile Runners members: this next team is included in your membership so the details on how to complete your registration will be in next week's newsletter too!

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