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: 25 January - 30 January
Monday 25 January:
Strength/Repeat Session: 6.10am
Netball Courts, South Hagley Park
5min light jog warm up
Set 1: Strength Circuit
Squat/Step Back Lunge(45secs)
Rolling Plank (45secs)
Squat/Calf Raise (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
4mins out and back (2min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Pulse Lunge with Twist R Leg (45secs)
Bolt (45secs)
Pulse Lunge with Twist L Leg (45secs)
Press Up (45secs)
Repeat Set 2 (Run Set)
Repeat Set 1: Strength Circuit)
Repeat Set 2 (Run Set)
Repeat Set 3: (Strength Circuit)
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Recover and Stretch
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Tuesday 26 January:
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: Listen out for your level session calls from our coach
Beginner: 6mins @ 80% effort / 6mins recovery x 3 sets
Intermediate: 4mins @ 80% effort / 1min @ ALL OUT / 4mins recovery x 4 sets
Advanced: 3.5mins @ 80% effort / 90secs @ ALL OUT / 4mins recovery x 4 sets
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Wednesday 27 January:
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: Listen out for your level session calls from our coach
Beginner: 6mins @ 80% effort / 6mins recovery x 3 sets
Intermediate: 4mins @ 80% effort / 1min @ ALL OUT / 4mins recovery x 4 sets
Advanced: 3.5mins @ 80% effort / 90secs @ ALL OUT / 4mins recovery x 4 sets
Thursday 28 January:
Strength/Repeat Session: 5.40pm
Netball Courts, South Hagley Park
5min light jog warm up
Set 1: Strength Circuit
Squat/Step Back Lunge(45secs)
Rolling Plank (45secs)
Squat/Calf Raise (45secs)
Press Up (45secs)
Burpee (45secs)
Set 2: Run Set
4mins out and back (2min turnaround)
Recovery: 1 min
Set 3: Strength Circuit
Pulse Lunge with Twist R Leg (45secs)
Bolt (45secs)
Pulse Lunge with Twist L Leg (45secs)
Press Up (45secs)
Repeat Set 2 (Run Set)
Repeat Set 1: Strength Circuit)
Repeat Set 2 (Run Set)
Repeat Set 3: (Strength Circuit)
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Repeat Set 2: Run Set
Recover and Stretch