This Week's Sessions
What's happening this week
Below are the details of each session this week. These sessions are coach-lead.
Please book into the sessions you want to attend via the Extra Mile Runners Punchpass booking portal.
This page is updated every Saturday for the following week's sessions.
Week: 21 June - 26 June
Monday 21 June: 2 Session Options
Strength/Repeat Session: 6.10am
Netball Courts, South Hagley
3min light jog warm up
Set 1: Strength Circuit
Pulse Squats (45secs)
Burpee (45secs)
Front Hover (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Straight Leg Deadlift (90secs)
Rolling Plank (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set)
Set 4: Strength Circuit
Pulse Squats (45secs)
Press Up (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set)
Set 5: Strength Circuit
Walking Lunge with twist (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Recover and Stretch
HIIT/Track Session: 6.10am
Netball Courts, South Hagley
Our coach will set up a track on the netball courts and guide you through the session.
The HIIT component is at the start of the session with a 6 minute HIIT workout with exercises such as burpees, press ups and squats. You then move straight into the track session which also incorporates strength movements throughout.
Tuesday 22 June:
Track Session: 5.40pm
Netball Courts, South Hagley Park
We start the session with a coach-lead strength warm up, then the track session will start.
Our coach will guide you through the session.
Session Levels: Choose your programme and level and listen out for your level session calls from our coach:
Club10k:
Beginner: 2mins @ 80% / 1min ALL OUT / 2 mins recovery x 7 sets
Advanced: 1min @ 80% / 2 mins ALL OUT / 2mins recovery x 7 sets
Return: 2mins @ 80% / 30secs ALL OUT / 90secs recovery x 9 sets
Wednesday 23 June: 2 Session Options
Track Session: 6.10am
Netball Courts, South Hagley Park
We start the session with a coach-lead Strength warm up, then the track session will start.
Our coach will guide you through the session.
Session Levels: Choose your programme and level and listen out for your level session calls from our coach:
Club10k:
Beginner: 2mins @ 80% / 1min ALL OUT / 2 mins recovery x 7 setsAdvanced: 1min @ 80% / 2 mins ALL OUT / 2mins recovery x 7 setsReturn: 2mins @ 80% / 30secs ALL OUT / 90secs recovery x 9 sets
Hill Repeat Session: 6.00am (earlier start time)
Outside Zeroes cafe, 81 Cashmere Road
The session is all about building strength. You start with a flat easy running warm up then start your hill repeats for the duration of time specified below:
30mins Hill Repeats
Our coach will guide you through the session. You will run up the hill to a turnaround cone and then run down back to the start. Repeat.
Bring a headlamp with you to this session.
Thursday 24 June
Strength/Repeat Session: 5.40pm
Netball Courts, South Hagley
3min light jog warm up
Set 1: Strength Circuit
Pulse Squats (45secs)
Burpee (45secs)
Front Hover (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
5mins out and back (2.5min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Straight Leg Deadlift (90secs)
Rolling Plank (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set)
Set 4: Strength Circuit
Pulse Squats (45secs)
Press Up (45secs)
Burpee (45secs)
Repeat Set 2 (Run Set)
Set 5: Strength Circuit
Walking Lunge with twist (45secs)
Hover Arm Tap (45secs)
Burpee (45secs)
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Recover and Stretch