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...

Week 7 Sessions


  • Monday 15 March, 6.00am *early start*
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 17 March, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 


  • Tuesday 16 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 


  • Thursday 18 March, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


  • Saturday 20 March, 7.00am *early start*
    Meeting Point: Scott Park, Mt Pleasant click here
    Map of Run: Click here

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. This is a 14km course

  2. We follow the Coastal Pathway all the way out to Sumner following the waterside pathway the whole way. 

  3. At Sumner, run towards Cave Rock then along the Esplanade. 

  4. At the end of the Esplanade, turn right into Henberden Ave and then into Nayland St. 

  5. The furthest marker on the course is 7km. 

  6. KM Markers out: 3km, 4.5km, 6.5km, 7km

  7. 20km: Out and back to 7km marker (14km) then out and back to 3km marker
    23km: Out and back to 7km marker (14km) then out and back to 4.5km marker
    26km: Out and back to 6.5km marker (13km). Repeat. 

Saturday's Course 
Click on image to enlarge

Water Stations:

There will be 2 x water stations on this course. See map above for locations. 
Water will be provided at this station. Please carry any nutrition you need with you.

This week's 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


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. 


Here's a clip of Olympic champ Mo Farah talking about how he races ;o)

Other News

What Next?
Quite a few of you are already thinking about what you will do after this race. We will be giving you all your options in your Week 8 Newsletter so you can start planning!