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Club10k - Return Week 5


WEEK 5 Newsletter

Half Way! reflect and refocus

You have just hit the half way point. As most of you have stepped up in the programme you may be finding it very challenging and sometimes when we are in this place we forget to remind ourselves that we are doing well. That's where having markers that help you stop and see your progress can help.

We are now in the second half of the programme and it is time for you to think about what you have achieved over the last 4 weeks. While there will have been tough moments within this time we are sure there will have been moments where you can see your growth. Let yourself feel good about this and start to feel good about the second half of your journey. 

Keep up the good work, you are doing great. 




  • Saturday 5 August, 7.30am
    Meeting Point: Opp. Zeroes Cafe, 81 Cashmere Road
    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description:
    All roads are open, please always run on the footpath and take care at busy road crossings,

  • Run along pathway towards Princess Margaret hospital , follow along Cashmere Road until Hoonhay Road - turn right. 
  • Run up Hoonhay Road to Rose Street, turn right.
  • Follow Rose St all the way along until Barrington St and turn right. 
  • Run up Barrington St towards the hills and cross over Barrington St at Ashgrove Tce. 
  • Follow the river (on your right) along Ashgrove Tce all the way to Colombo St.
    DO NOT CROSS OVER. Turn right and run up Colombo St towards the hills. 
  • At the Dyers Pass Road roundabout turn right and run along Cashmere Road all the way to Barrington St - then turn right then sharp right so you are running down the pathway that leads into Ernlea Clark Reserve. 
  • The 6km marker will be just along this pathway.  
  • Out and back for all. KM markers out: 4km, 5km, 6km

Click on image to enlarge


Stretching is a waste of time if not done correctly

Tight calves are a common ailment for our runners and can lead to several injuries. We hear it so often, but what can you do to reduce the risk of injury caused by tight calves? Below is a quick clip showing great stretches - which if done correctly will make your run more enjoyable. 

What happens when you get busy in life? What is the cost?

  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests. 
  • Headlamps are Helpful!
    We recommend you get one, you can buy them relatively inexpensively from Bunnings or The Warehouse (on the battery stand). 
  • Remember to stay focused and keep turning up ;-). 
  • Keep up your great work. 

'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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