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: 12 April - 17 April
Monday 12 April: 2 Session Options
Strength/Repeat Session: 6.10am
Netball Courts, South Hagley
5min light jog warm up
Set 1: Strength Circuit
Straight Arm Hovers (45secs)
Burpees (45secs)
Straight Arm Hovers (45secs)
Burpees (45secs)
Set 2: Run Set
4mins out and back (2min turn)
Recovery: 1 min
Set 3: Strength Circuit
Marching Plank (45secs)
Plyo Lunges (45secs)
Marching Plank (45secs)
Plyo Lunges (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: 55mins: 6.10am
Netball Courts, South Hagley
This is a 55 min tempo run. You will be working to different paces within the session.
10mins easy running
30mins at race pace (half marathon pace)
10mins at 10km pace
5mins at 5km 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 13 April:
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: 3mins @ 70% / 4.5mins recovery x 5 sets
Advanced: 3mins @ 80% / 3mins recovery x 6 sets
Return: 1min @ 90% / 3mins @ 80% / 1min ALL OUT / 1min recovery x 6 sets
RaceTeam:
3mins at 3km pace
2mins recovery
Repeat x 2 sets
8mins at 10km pace
7mins at 5km pace
2mins recovery
Then...
3mins at 3km pace
1min recovery
Repeat x 2 sets
Wednesday 14 April
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: 3mins @ 70% / 4.5mins recovery x 5 sets
Advanced: 3mins @ 80% / 3mins recovery x 6 sets
Return: 1min @ 90% / 3mins @ 80% / 1min ALL OUT / 1min recovery x 6 sets
RaceTeam:
3mins at 3km pace
2mins recovery
Repeat x 2 sets
8mins at 10km pace
7mins at 5km pace
2mins recovery
Then...
3mins at 3km pace
1min recovery
Repeat x 2 sets
Thursday 15 April: 2 x Session Options
Strength/Repeat Session: 5.40pm
Netball Courts, South Hagley
5min light jog warm up
Straight Arm Hovers (45secs)
Burpees (45secs)
Straight Arm Hovers (45secs)
Burpees (45secs)
Set 2: Run Set
4mins out and back (2min turn)
Recovery: 1 min
Set 3: Strength Circuit
Marching Plank (45secs)
Plyo Lunges (45secs)
Marching Plank (45secs)
Plyo Lunges (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: 55mins 5.40pm
Netball Courts, South Hagley
This is a 55 min tempo run. You will be working to different paces within the session.
10mins easy running
30mins at race pace (half marathon pace)
10mins at 10km pace
5mins at 5km 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.