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.
When you arrive at your session, please check in with a coach.

This page is updated every Saturday for the following week's sessions. 

 

Week: 27 June - 2 July

Monday 27 June: 

Track Session or HIIT/Track Session: 6.00am
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 Track Session:
Beginner: 2mins at 80% / 1min at 100% / 2mins recovery x 7 Sets
Advanced: 1min at 80% / 2mins at 100% / 2mins recovery x 7 Sets
Return: 2mins at 80% / 30 secs ALL OUT / 90secs recovery x 9 Sets

RaceTeam Epic HIIT/Track Session:

1min Burpees
6mins at 5km pace

2mins recovery 
x 4 Sets

Tuesday 28 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. Look at the different levels below, choose your option and listen out for your session calls by our coach. 

Club10k Track Session:
Beginner: 2mins at 80% / 1min at 100% / 2mins recovery x 7 Sets
Advanced: 1min at 80% / 2mins at 100% / 2mins recovery x 7 Sets
Return: 2mins at 80% / 30 secs ALL OUT / 90secs recovery x 9 Sets

Wednesday 29 June: 2 Session Options

40min easy run: 6.00am
Netball Courts, South Hagley Park

 

Join the team for a mid-week easy jog to turn the legs over. 40mins, turnaround at 20mins. 

Hill Repeats: 6.00am
Meeting outside Zeroes Cafe, 81 Cashmere Road


Please bring a headlamp and watch to this session.
 

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.

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. 


60min session:
Warm up then 35mins hill repeats

Thursday 30 June: 

40min easy run: 5.40pm
Netball Courts, South Hagley Park

 

Just feel like turning the legs over at the end of the day? Join the team for an easy 40min gossip run ;o)

Saturday 2 July

Endurance Run: 2 Session Options
Click here for session details