Week 9 Newsletter

We are getting close!

Stick to the programme

We are now in our silly season, that time in the programme where people lose focus. Every time we have a RaceTeam programme running we find that people lose focus in the last couple of weeks leading up to the race. Remember that this time is just about important as any other time in the programme.

We know that's it tempting to drop sessions because your longest run is over, but it's your job to keep to the programme 100%. It's all about being the best athlete you can be and the taper is a part of doing this. 

Week 9 Sessions


  • Monday 24 May, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Pace Session

  • Wednesday 26 May, 6.10am
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Track Session 


  • Tuesday 25 May, 5.40pm
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts
    Track Session

  • Thursday 27 May, 5.40pm
    Meeting Point: South Hagley Park

    Map of Meeting Point: Netball Courts
    Pace Session 


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. Follow the cones from the meeting point at Heathcote Domain to Bridle Path Road. 

  2. Run down Bridle Path Road to the pedestrian lights and turn right - using lights to cross over onto Main Road.

  3. Follow Main Road all the way along to McCormacks Bay Road, turn right. 

  4. Run around McCormacks Bay Road back to Main Road, turn right. 

  5. Run along Main Road to Augusta Street, turn right. 

  6. Continue along Augusta St which will lead you into Taupata St. 

  7. At James St, turn right and the 7km marker will be along here. 

  8. KM markers out: 5km, 6km, 7km

Saturday's Course: Click on image to enlarge

Post Race Catch Up

Date: Sunday 6 June
Time: From 5.00pm (after prize giving)
Venue: Golden Bear Brewing Company, Maupa Wharf (click here for location)


No need to RSVP, come along if you can make it!
Partners welcome!

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This weeks quick tip: 

'Stick to your programme and enjoy the taper..it will pay off on race day.'
- Sam Burgess


The Taper

The hardest part of this stage in the programme is the mental challenge of doing less training in your tapering period.

We want to share with you some words of wisdom from one of the world's most legendary endurance athletes, 6 times Ironman World Champ Mark Allen: 

"By race day you should be so bored with sitting around that you are bursting at the seams to get out there and be with the other people racing! The final touches to any training programme come during the taper. This is the period leading up to a key race when you allow your body to absorb all of the hard work you did during your base building and your speed phases. Doing the right kind of taper is an art unto itself."

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of your car. You cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

The same is true for our bodies. You have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when you do this, you will probably feel like you are out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

Give yourself the luxury of this less-than-stellar feeling. It is just a signal that your body is repairing itself and getting ready for a big effort in a few weeks. We do this naturally each night when we sleep. We get a mini-taper. You sleep and you recover. You are not working out when you are sleeping.

But during the taper, a lot of the recovery is going to happen in the day when you are used to working out. This will require a readjustment of mindset. Allow yourself to feel lousy, out of energy, and sluggish. This is what a taper is for.  Resist the temptation to go out and test your fitness just to make sure you are not losing it.


As best as you can stick to the planned reduction in volume and overall intensity. This is the toughest part of a taper - the rest.

Snowcap Mountains


What is RaceTeam Epic?

Start Date: Monday 21 June
(Epic is a morning programme only)

Training for:
Extra Mile Runners Epic Half Marathon:
Saturday 28 August (in Christchurch)

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

Image by Sébastien Goldberg

RaceTeam Queenstown

Start Date: Monday 13 September
Both morning and evening weekday sessions times available

Training for:
Queenstown Half Marathon
Saturday 20 November
View Race Website

Registrations for RaceTeam Queenstown will open 9 August via the
RaceTeam website 

Other News

  • Stick to the programme team. Now is a good time to make sure you have all your gear for the race; nutrition, warm clothes/wet weather clothes..write a list and check it twice!