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Club10k - Return Week 1

 

WEEK 1 Newsletter

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TAKING IT TO THE NEXT LEVEL!  

Welcome back! We love that you are back with the crew. Since you've done Club10k before your focus may have changed as you come back this time.

For some of you it will be about going faster, some will want to go longer and for others it's just about keeping moving with your mates. 

Over the next 8 weeks we are aiming to help you take that next step forward in your growth.

 


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 2 September, 7.30am
    Meeting Point: McCormacks Bay Reserve
    Map of Run: Click here  

    Course Description:
    All Roads are open, please run on the footpath at all times and stick to the road rules 100% - thank you!
     
  • Cross over McCormacks Bay Road carefully and run towards Main Road (Redcliffs direction)
  • At Main Road, cross over carefully, turn left and then take first right into Beachville Road. Follow our cones. 
  • Follow the footpath (waterside) all the way around to Main Road.
  • Once back onto Main Road, turn left and follow the water towards Sumner.
  • Out and Back Course: KM Markers out: 3km, 4km. 
  • Depending on the distance you are doing (refer to your programme), run to your half way distance marker and then reverse the course back to the start/finish. 

Click on image to enlarge


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Session reminders 

Roll Calls: 

Weekday sessions: When you arrive, please "check in" with the coach taking the 'Club10k" Roll Call.

Saturday sessions: When you arrive please tick yourself off the roll call which will be on a table at the session. 

Bring a Watch:

For the Monday morning / Thursday evening sessions you will need a watch with a stopwatch function as these sessions are based on time that you need to keep track of yourselves. Also some Saturday sessions (for the beginner level) also have a timed run component. For the Tuesday evening/Wednesday morning sessions our coach will be calling our your sets - so a GPS watch will be helpful to keep track of your pace but not absolutely necessary. 

Key Bag:

We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Stretches:

We will take you through stretches at the end of your session then you are free to go!


Session outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

TRACK SESSION

Evening Group: Tuesday evening 5.40pm
Morning Group: Wednesday morning 6.10am
Location: Netball Courts, South Hagley Park

The track session is your interval training. A coach will be calling out your intervals as you run around a track that we set out on the netball courts at South Hagley Park.

Before your Track Session our coach will take you through an 11min strength warm up, you will do 11 exercises (1 minute per exercise), refer to your programme and the video below for these exercises. You will then start your Track Session. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 

Here are the strength movements that you will be doing:

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.

STRENGTH/REPEAT SESSION 

Evening Group: Thursday evening 5.40pm
Morning Group: Monday morning 6.10am
Location: Netball Courts, South Hagley Park

Our coach will guide you through this session. The session has a combination of strength and interval based running and has been designed to improve your strength and aerobic fitness.

You will start with a 5min warm up followed by the circuit/run sets. 
The sets are short and sharp so timing is crucial and quick transitions.

On the 4min run sets (refer to your programme), the aim is to get further along the course each time in the 4min sets.

ENDURANCE SESSION

Saturday morning 7.30am
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 


Download your programme

6.10am Morning Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

5.40pm Evening Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

Within this programme there are 3 different levels you can choose from: Beginner, Intermediate and Advanced. As you have done Club10k before  you want to be looking at Intermediate or Advanced.  Choose a level that feels right for you but is going to challenge your growth.


As we are starting a new training block, we want to give you a recovery yoga sequence to do once or twice a week during this 8 week programme. 

This simple 20-minute sequence includes poses that will work to increase your mobility and ease postrun discomfort. It can be used to help aid recovery after a long run or race but can also be used as a way to work in a quick yoga session after a shorter run.

Click on image to open video

Click on image to open video


  • Our training does start in winter but spring is just around the corner. Mother nature will throw anything at us so make sure you have appropriate gear - including wet weather gear, warm head, warm hands and warm core for both before and after your sessions. 
     
  • Headlamp: The mornings are dark - it is gradually getting lighter so for your own safety, a headlamp is recommended. 
  • Our journey begins again, we can wait to watch your progress over the next 8 weeks. 

  • There will be a lot of new people joining all of the crews next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome. 


'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'  – Pam Thomas

 
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