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.

MORNING GROUP

• Monday 21 January, 6.10am
  Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

• Wednesday 23 January, 6.10am
  Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

EVENING GROUP

• Tuesday 22 January, 5.40pm
  Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

• Thursday 24 January, 5.40pm
  Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

BOTH GROUPS

• Saturday 26 January, 7.30am
  Meeting Point:
  Map of Run: Click here
  This map is for all of our running groups, you will be doing a portion of this course.

  Course Description:
  Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be mindful of sharing the path with other users of the park.

  • 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.

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)

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

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.

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 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.

• 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