Week 1

Meeting Points, Times and Locations for this Week's Sessions

Please 'check in' with the coach when you arrive

MORNING GROUP

Monday 9 September, 6.00am
Meeting Point: Deans Ave side of South Hagley Park (opposite the hospital shuttle carpark)
5km Time Trial
The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km. The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

Wednesday 11 September, 6.00am
Meeting Point: Netball Courts, South Hagley Park (hospital end of the courts)
Track Session - refer to your programme

EVENING GROUP

Tuesday 10 September, 5.40pm
Meeting Point: Netball Courts, South Hagley Park (hospital end of the courts)
Track Session - refer to your programme

Thursday 12 September 5.40pm
Meeting Point: Deans Ave side of South Hagley Park (opposite the hospital shuttle carpark)
5km Time Trial
The purpose of this session is to get your 5km time so you can work out your paces for the programme going forward. Please record your own time for this 5km. The course is 2 laps - out and back to a 1.25km marker within South Hagley Park.

BOTH GROUPS

Saturday 14 September, 7.30am
Meeting Point: Avonhead Park, entrance off Hawthornden Road

Course Maps: Course 1 / Course 2

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: 75mins

30mins Easy (15min turn) Course 1

10mins at 10km Pace (5min turn) Course 2

35mins at Race Pace (17.5min turn) Course 1

Course 1 Description:

Run along the pathway leading out of Avonhead Park. Turn right.
Run along Hawthornden Road to Kedleston Drive, Turn right.
Run around Kedleston Drive coming out onto Apsley Drive, turn right.
Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left.
Run up Withells Road to Merrin St. Cross over safely and turn left.
Run up to Hawthornden Road, turn right.
Run all the way up to Avonhead Road, turn right.
At your turnaround time (15mins), reverse the course back to the start and start straight into Set 2...

Course 2 Description:

Run along the pathway around the perimeter of Avonhead Park.
At our markers, turn left and follow the pathway coming out into Greystone Lane.
Follow our cones and markers that will lead you into Karnak Crescent.
Continue straight along, following our cones leading you into Woodbury St.
At 5mins, turnaround and go straight into Set 3 on Course 1

Course 1 Map
Click to enlarge

Course 2 Map
Click to enlarge

Have you downloaded your Raceteam programme and watched your Weekly Meeting?

Login to your Portal, download your programme and watch this week's
Weekly Meeting to get an overview on what to focus on this week

'You can achieve more than you think you can. Putting yourself in a situation that is challenging and in an environment that is supportive brings out the best in us.'
- Extra Mile Runners coaching team

Week 1

Have you downloaded your Raceteam programme and watched your Weekly Meeting?

'You can achieve more than you think you can. Putting yourself in a situation that is challenging and in an environment that is supportive brings out the best in us.' - Extra Mile Runners coaching team

'You can achieve more than you think you can. Putting yourself in a situation that is challenging and in an environment that is supportive brings out the best in us.'
- Extra Mile Runners coaching team