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Week 7 Newsletter

Longest Run

Stay Focussed

We are heading into the chunky part of the programme with your longest run coming up so at this stage, recovery is so important as is consistency. 

Stick to the programme, once your longest run is completed you haven't finished. If you want to be at the best of your ability come the half marathon - be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning.

We give you some tips below for success so you can prepare as best you can for this run. We are getting so close...

Screenshot 2023-10-09 at 8.27_edited.jpg

Post Race Catch Up

After your Queenstown race, we would love to catch up with you to celebrate your race and your 10 week journey with RaceTeam. 

Date: Saturday 18 November
Time: 5.30pm - 7.00pm
Venue: Barmuda, 3 Searle Lane


No need to RSVP, just come along if you can make it for a drink before you head out for dinner or any other plans you may have. Partners welcome!

Week 7 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. 


Session: 150mins                                       

30mins Easy (15min turn) Course 1
10mins at 10km pace* (turn 5mins) Course 2

40mins at Race Pace (turn 20mins) Course 1
20mins Easy (turn 10mins) Course 2
30mins at Race Pace (turn 15mins) Course 1
20mins Easy (turn 10mins) Course 2
*Beginners: Do this set Slightly Faster than Race Pace


Course 1 Description:

  • From Beckenham Park, run up to Fisher Ave, turn left.

  • Run to the end and turn left onto Colombo St.

  • Continue along Colombo St to Remuera Ave, turn left.

  • Run around Remuera Ave coming out onto Centaurus Rd, turn left. 

  • Follow Centaurus Road along - follow the pathway beside the river (behind Centaurus Rd shops) coming out onto Palatine Tce.

  • Continue along Palatine Tce to Burnbrae St, turn right

  • Turnaround at the turnaround time for that set and then go straight into Course 2…

Course 2 Description:

  • Continue passed the meeting point and run along Eastern Tce to Corson Ave. Turn right.

  • Run to the end of Corson Ave and turn right. You are now beside the river.

  • Follow the river towards Colombo St.

  • Turnaround at the turnaround time for that set then go straight back onto Course 1 for your next set.

Course 1
Click on image to enlarge

Course 2
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 you need with you.


What is your challenge?

Many of you have done RaceTeam several times, once you have achieved a goal of a half marathon once, it's hard replicate that experience, it is a pretty awesome achievement in itself but how do continue to find the motivation to push yourself?

The group environment is a great thing, but you also need to put some mental work in yourselves to find your own challenge, your own carrot that you are chasing to improve and perform at your best. 

You will have a goal you are chasing for this particular race. Whether it's a PB or whether your goal for this Raceteam has been to work on your nutrition, body care work or consistency, now is the time to refocus on this.

Take 10 mins and ask yourself some of these questions:

  1. What have you done well so far?

  2. Where can you improve?  

  3. What are the habits that you know make you be consistent with your training and turn up to each session?

  4. How are you going to work through to the end of this 10 weeks to the best of your ability?

  5. Why are you doing this?

  6. What is the goal you are going for?

Now is the time to put some time in and reflect and focus on that spark that gets you going, remind yourself why you are here, what your goal is and go for it. 

What Next?
Thinking about what to do after RaceTeam?

This is our last RaceTeam for 2023 and what a year it has been!

If you would like to keep running with the Extra Mile Runners team following RaceTeam, we will have sessions on our Session Timetable that will continue up to and right through Christmas and New Year until our next group programmes start in January 2024.

We will have our 2024 RaceTeam schedule in the final newsletter you will get for this RaceTeam. 

Members: 6mth or 12mth memberships

Check when your membership expiry date is, and come to unlimited sessions each week during your membership term, just book in to the sessions on the timetable!

Non Members:
You can buy single Drop In Sessions that can be used at any of our sessions on the Session Timetable. They are valid for 1 month from date of purchase, so you can purchase and book in to any session you want to come to. 

This week's quick tip: 

'Prepare ahead to get to your sessions. Have your gear ready so there are no excuses not to go!' - Ange 

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