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. 


Covid-19 and My Vaccine Pass
Under the Covid-19 Protection Framework, all our runners need to be fully vaccinated to come to an Extra Mile Runners session. Please have your Vaccine Pass ready for scanning at the session. Thank you ;o)

Extra Mile Runners Red Setting Rules

Week: 24 January - 29 January 2022

Monday 24 January: 2 Session Options

Strength/Repeat Session: 6.00am (earlier start time)
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)

Pressups (45secs)

 

Set 2: Run Set

4mins out and back (2min turn)

Recovery: 1 min

 

Set 3: Strength Circuit

Pulse Lunge with twist R Leg (45secs)

Bolt (45secs)

Pulse Lunge with twist L Leg (45secs)

Pressups (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

Pace Session 6.00am (earlier start time)
Deans Ave side of South Hagley Park

 

This is a 60 min tempo run. You will be working to different paces within the session.

 

10mins easy running

10mins at 10km pace

30mins at race pace (half marathon pace)

10mins at 10km pace 

 

There is no rest between the sets. Please be at the session to hear the session briefing with our coaches so you know how the session works with directions. 

Tuesday 25 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. Look at the different levels below, choose your option and listen out for your session calls by our coach. 


Club10k:
Beginner: 6mins @80% / 6 mins recovery x 3 Sets
Advanced: 4mins @80% / 1min ALL OUT / 4mins recovery x 4 Sets
Return: 3.5mins @80% / 90secs ALL OUT / 4mins recovery x 4 Sets

 

RaceTeam:

2mins @10km pace
2mins @ 5km pace
2mins @10km pace

2mins @3km pace
2mins recover

Repeat x 4 Sets

Wednesday 26 January:

Track Session: 6.00am (note earlier start time)
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. Look at the different levels below, choose your option and listen out for your session calls by our coach. 


Club10k:
Beginner: 6mins @80% / 6 mins recovery x 3 Sets
Advanced: 4mins @80% / 1min ALL OUT / 4mins recovery x 4 Sets
Return: 3.5mins @80% / 90secs ALL OUT / 4mins recovery x 4 Sets

 

RaceTeam:

2mins @10km pace
2mins @ 5km pace
2mins @10km pace

2mins @3km pace
2mins recover

Repeat x 4 Sets

Thursday 27 January: 2 Session Options

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)

Pressups (45secs)

 

Set 2: Run Set

4mins out and back (2min turn)

Recovery: 1 min

 

Set 3: Strength Circuit

Pulse Lunge with twist R Leg (45secs)

Bolt (45secs)

Pulse Lunge with twist L Leg (45secs)

Pressups (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

Pace Session, 5.40pm
Netball Courts, South Hagley Park

 

This is a 60 min tempo run. You will be working to different paces within the session.

 

10mins easy running

10mins at 10km pace

30mins at race pace (half marathon pace)

10mins at 10km pace 

 

There is no rest between the sets. Please be at the session to hear the session briefing with our coaches so you know how the session works with directions. 

Saturday 29 January: 

Endurance Run: 7.30am
Click here for session details