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

Saturday 26 June:
Endurance Run: 7.30am
Click here for the details