Week 8 Newsletter

Still work to be done

The training peak is nearly behind us

We are getting to the peak in our training and we imagine that at this stage you are feeling fitter but you are probably feeling a bit tired as well. The good news is you only have a few weeks to go, trust us - all the hard work you have done will pay off when you come to face your half marathon. 

It's only 3 weeks to go, stick to the programme!!

Week 8 Sessions


  • Monday 30 May, 6.00am 
    Meeting on Deans Ave side of Sth Hagley Park

    Map of Meeting Point: Click here
    Pace Session

  • Wednesday 1 June, 6.00am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 


  • Tuesday 31 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts
    Track Session 


  • Thursday 2 May, 5.40pm
    Meeting Point: South Hagley Park
    Map of Meeting Point: Netball Courts

    Pace Session


Session: 80mins                                   
30mins Easy (turn at 15mins) Course 1
50mins at Race Pace (turn at 25mins) Course 2


Course 1 Description:

  • Coming out of Avonhead Park, TURN LEFT.

  • Run up Hawthornden Road, crossing over onto the other side where we indicate with cones.

  • At the end of Hawthornden Road, turn right.

  • Cross over where we indicate with cones and run along Avonhead Road to Roydvale Ave, turn left. 

  • Continue along Memorial Ave. Turn at 15mins.

When you get back to Avonhead Park, don’t come all the way back to the start - at the entrance of Avonhead Park - continue straight along onto Course 2

Course 2 Description:

  • Run along to Kedleston Ave, turn right

  • Run around Kedleston Ave coming out onto Apsley Drive. Turn right.

  • Run up to Woodbury Street, cross over where we indicate with cones and continue up Woodbury St to Withells Road. Turn left.

  • Run along Withells Road, taking care crossing over Merrin Street all the way to Avonhead Road. Turn right.

  • Run along Avonhead Road to Merrin St, turn right.

  • Run up Merrin St. to Withells Road and turn right.

  • Turnaround at 25mins

Course 1
Click on image to enlarge

Course 2
Click on image to enlarge


Keep focussed

With only weeks to go in the programme there are some big mistakes that we can make before race day. Here are some key points to stay focused on that will help you have the best performance come the race.  

You have done enough:
The closer we get to race day the more doubt we experience. This doubt can cause us to make decisions that will have a negative effect on our performance. Right now we are allowing our bodies to recover and build strength which will equal a good race, don’t add extra sessions in or catch up for ones that you have missed. You need to trust that you have done enough and just stick to the programme from here - but still come to all sessions, finish this off strong.


Stay away from extra cross-training exercise:
Because your running is reducing at this point it can be tempting to think that you should add extra gym sessions or other types of exercise in. Doing this will hinder your taper and your race day performance. If you desperately want to add extra exercise in, aim to do a stretch class, yoga or body balance class. This way you can tick your exercise box, help aid recovery and not damage your chance of a good performance. 


It’s time for great habits:
When we are in our taper phase and the body is recovering we want to do everything we can to help it. Now is the time to make sure you are putting good nutrients into your machine ;o) It’s also time to catch up on some well needed rest, aim to get to bed earlier or allow yourself a longer sleep in a couple times a week if you can make it work. 


A big part of being a good athlete is knowing what to do when you aren’t training. This time is just as important as the time you have spent out on the footpaths. Remind yourself that your focus is on recovery and allow your body to build towards race day. By doing this you will increase your chance of having a race that you can be proud of.


With your taper coming up, now is a good to to do some body care work. Here is a great video showing the key areas to roll for runners ;o)

Other News

  • Good luck for your longest run this coming Saturday. Be smart and run wisely. Remember to practice your nutrition for this run.

  • We are close team, stick to the programme and be great at consistency. 

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Post Wellington
Race Doo

RSVP now for the post-race catch up in Wellington!

Sunday 19 June
Time: 5.00pm - 7.00pm
Foxglove, 33 Queens Wharf

Snowcap Mountains

What Next?
RaceTeam Epic

What is RaceTeam Epic?

Start Date: Monday 20 June
(Epic is a morning programme only)

Training for:
Extra Mile Runners Epic Half Marathon:
Saturday 27 August (in Christchurch)

Extra Mile Runners Members:
If you are an Extra Mile Runners Member, you can register now: