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Club10k - Return Week 1

 

WEEK 1 Newsletter

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.

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MORNING GROUP

  • Monday 18 March, 6.10am
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

  • Wednesday 20 March, 6.10am
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

EVENING GROUP

  • Tuesday 19 March, 5.40pm
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

  • Thursday 21 March, 5.40pm
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

BOTH GROUPS

  • Saturday 23 March, 7.30am
    Meeting Point: Centennial Park, Cnr Lyttelton and Rose Sts. 
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

  1. Course Description:
    Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.

    1. We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park. 

    2. Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left. 

    3. Run up Hoonhay Road to Cashmere Road. Run passed Princess Margaret hospital and follow the Riverside pathway all the way along to Barrington Street. Cross over with care. 

    4. Continue along beside the river until your turnaround marker.

      KM markers out: 3km & 4km.  Run to your half way marker then turn around and reverse the course back to the start.

Programme Notes:
Beginner: Jog 3km, walk 5mins x 2
When you get to the 3km marker, walk 2.5mins then turnaround, walk 2.5mins then jog the last 3 km. There is no intensity running to your session, the jog is easy running - gossip pace ;o)
Advanced: 8km
No intensity to your session, easy running building up conditioning.
Return: 8km with pace work (refer to your programme)
You have pace work in your session, be wise with this intensity section (80% = uncomfortable running) and be responsible to this set.

Saturday's Course: Click on image to enlarge


Download your programme

There are 3 different programme levels to choose from: Beginner, Advanced and Return (for those who have done Club10k before).

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)

Choose a level that feels right for you at your current ability. We don't mind if you change levels after the first couple of sessions if you feel it is too comfortable or too challenging the key is to work at a level that is challenging you a bit but so you are achieving at every session. 

Depending on how much running you have been doing over the Christmas and New year holidays - as you have done Club10k before  you want to be looking at Advanced or Return.  Choose a level that feels right for you but is going to challenge your growth.


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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:
You will need a watch with a stopwatch function as some of your runs are based on time, if you have a GPS watch these are a great tool to keep you wise to your paces. For the weekday sessions our coaches call out your times for you.

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. 

Headlamp:
Please bring a headlamp to the sessions, the mornings are dark now and the evenings will start to get darker. We want you to be able to see but also to be seen!

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 10min strength warm up, you will do 10 exercises (1 minute per exercise). We will provide the resistance bands at this 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. 

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. 


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 journey begins again, we can wait to watch your progress over the next 8 weeks.

  • Please bring a headlamp to the sessions, the mornings are very dark and the evenings will start to get darker. It is for your safety so you can see - but also be seen!

  • 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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