contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

         

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

Club10k - Return Week 6

 

WEEK 6 Newsletter

Finding the next level

With only a few weeks to go before your final 10k run day now is a good time to focus on getting the most out of your sessions.  

Your Week 6 Saturday session has an 8km run for all of you. You have done this before so this is a good opportunity for you to take a risk and try to run at a faster pace than you normally do. In this week's education we share one of Coach Bevan's Fitness Behaviour podcasts which has tools that you can use when the intensity kicks in. Remember, it's about taking you to the next level ;-) 

IMG_4291 copy.jpg


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 2 March 7:30am
    Meeting Point: Opposite Zeroes, 81 Cashmere Rd
    Course Map: Click here

    Course Description:
    All Roads are open, please run on the footpath at all times and stick to the road rules 100% - be safe out there team!

  • From start point, run long riverside pathway past Princess Margaret Hospital.

  • Continue along Cashmere Road to Hoonhay Rd. Turn Right

  • Run along Hoonhay Road to Rose Street. Turn Right. 

  • Run up Rose St all the way to Barrington St. Turn Right. 

  • Run up Barrington St to Ashgrove Tce. Turn Right.

  • The 4km marker will be along Ashgrove Tce. 

  • Reverse the course. 

  • You will also see our RaceTeam group out there, they are doing a different course to you so please don’t worry if you see them running in a different direction to you.

    Programme Note:
    There are different objectives to this session for the different programme levels:

    Beginner programme: 8km - no intensity
    Advanced: 8km Fast - this is an uncomfortable run working at your own pace that makes you work hard.
    Return: 8km Race - this is all out for you guys, work at the pace you know you can maintain for the 8km distance and be wise with your pace strategy.

Click on image to enlarge


Final Run Photo.jpg

post run celebration

After your Final Run we will have our Post Final Run Session. This session has a few purposes; to do some reflection and future planning (so you continue to grow with your health and fitness), to celebrate your success, and to give you your 10km medal*.

Here are the details: 
Date: Saturday 16 March
Time: 9.15am - 10.30am
Venue: Retropolitan Social Club (the old Cargo Bar), 359 Lincoln Road
There is parking onsite

Make sure you book this in because it's a special way to finish this step in your journey.

*A medal is given to our runners who are there at the final run day and do your 10km run for the first time. Our returning Club10k runners also get a medal if they have not received one before (ie: only one Get up to Five medal can be received per runner no matter how many Club10k programmes are completed).

The medals will be given out at the Post Final Run Celebration, if you can’t make this session contact Jo (after the final run day) to arrange postage (at a small extra charge).


education_header.jpg

Your Week 6 Saturday run has the team all doing 8km. For our Intermediate and Advanced runners, you are trying to run a fast 8km run. This isn't about just getting the run done. It's about trying to push at a higher level for the whole run.

Coach Bevan has done a podcast on ways to develop your mind for intensity training. We think that it would be a good idea for you to have a listen to this and then practice the tools he shares in next weeks run. 

The show runs for around 40mins, the key content starts around 5mins into the show.


Here's a cool clip about Meb Keflezighi and how he came from nothing to being a 3 time Olympian.  


WHAT NEXT?

Some of you have been asking about when our next programmes start.

GuC10Logos.jpg

Get up to Five and Club10k

Our next Get up to Five and Club10k programmes start 18 March. As you are doing a current group with us, you can access the discounted earlybird rates via the buttons below.

We would love to see you back and help you keep your habit of running up and see you take your running to the next level. 


RaceTeam.jpg

RaceTeam Christchurch 2019

Our next RaceTeam is RaceTeam Christchurch which is training for the Christchurch Half Marathon on 2 June. RaceTeam starts 25 March.


Saturday Runners

Our regular Saturday morning group run group. Saturday Runners is a way you can get 1 group session in a week with the team outside of your own training during the week. To find out more about Saturday Runners and to register:


'Keep coming to the sessions even if you have to walk because of tiredness.'

– Ange Soper


 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com