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Club10k - Return Week 2


WEEK 2 Newsletter

how are you going to improve?

Now that you are back with Club10k we know that you will be looking for different types of challenges. In this week's education we give you something to think about in this area, it's all about you going to the next level ;-)

 Our last Club10k crew before their final run, March 2018

Our last Club10k crew before their final run, March 2018




  • Saturday 31 March 7:30am
    Meeting Point: Avonhead Park (Entrance off Hawthornden Road)

    *Note; Google Maps will show the entrance off Russley Road - there is no entrance off Russley Road! You need to enter the park off Hawthornden Road - see link above*

    Map of Run: Click here  
    (Note this map is for all our groups, you will be doing a portion of it).

    Course Description:
    All roads are open, please run on the footpath at all times and stick to the road rules 100%. Your safety is your own responsibility. 
  • We start by running around the perimeter of Avonhead Park in a clockwise direction. 
  • Once back at the meeting point, continue along the pathway leading out of Avonhead Park, Turn LEFT.
  • Run along Hawthornden Road all the way to Avonhead Road. Turn RIGHT. 
  • Follow Avonhead Road (passed Burnside Park) until your turnaround. 
  • This is an out and back course, reverse the course on your return. 
  • KM markers out for you: 3km, 3.5km, 5km

Saturday's Course: Click on image to enlarge


Reminder about intensity

This is a good time to remind yourself about the intensity scale that you have within yourself. 

1. When our body trains at a higher level of intensity it has a positive training effect on our physiology. With the heart and muscles working at a higher level your body has positive stresses put on it which causes it to create change to adapt. This intensity helps to deliver better results in many different areas. 

2. When you train with intensity you are developing your mental strength. Some people think mental strength is something that you are born - it's not. Like any skill, mental strength is a learned behaviour and it is something that is developed over time through experiencing and overcoming the correct level of adversity based on your current ability. Developing this strength has many benefits but one of the best ones is that it creates a strong belief in what you can achieve. 

So while intensity is great for you and your body, here are some reminders about intensity in your programme: 

  • The track sessions are your main intensity sessions.
    Make this a focus.
  • Work at the right intensity. The different groups are aiming for different levels but as you have done this before, you should have an idea of what your level is. In the first couple of weeks you may go too hard or not hard enough but try to figure out quickly the level you should be working. 
  • While you know the intensity sessions are more challenging you still need to achieve them. If you find you aren't - you need to back off your pace a little. 
  • Try to further 'learn yourself'. In these track sessions we want to help you learn strategies that will make you successful under adversity. Each time you are feeling outside your comfort zone think of what you are doing mentally and physically to create success and then try to duplicate and evolve your success formular. Intensity has so much value to it but we can't have it scaring you off from training. 


Runners Tummy

We have had a couple of our runners ask us about this condition...a very common and uncomfortable condition for runners.

We created this below document that we gave to our RaceTeam crew in Christchurch before they started their training for their half marathon race, but a lot of the information in here may help if you do suffer from Runners Tummy. 

Body care is important! If you haven't checked the Yoga Centre out on the Runners World website - check it out now. They also have some excellent foam foller workouts too. 

 Click on hte image above to be taken to the yoga centre

Click on hte image above to be taken to the yoga centre

  • In the video seminar we talked about how important it is to get to the physio asap if you have soreness that you feel is serious. 

  • If you aren't on our Facebook page yet make sure you get on there! This way you guys can keep in touch with each other, here's the page

'Listen to your body, don't be afraid to stop and stretch.' - Anna Dick

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