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. 

Saturday 17 April:
Endurance Run: 7.30am 
Click here for the details