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

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: 4
mins @ 80% effort / 1min @ ALL OUT / 4mins recovery x 4 sets
Advanced: 3.5
mins @ 80% effort / 90secs @ ALL OUT / 4mins recovery x 4 sets

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: 4
mins @ 80% effort / 1min @ ALL OUT / 4mins recovery x 4 sets
Advanced: 3.5
mins @ 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

Saturday 30 January:
Endurance Run: 7.30am
Click here for the details