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Club10k - Return Week 6

 

WEEK 6 Newsletter

Finding the next level

As you have done Club10k before we imagine one of your aims for this group is to take your training to the next level. With only a few weeks to go before your 10k run day now is a good time to focus on getting the most out of your sessions.  

Next Saturday we have 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 ;-) 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

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!

  • Turn left into Memorial Ave
  • Left into Left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road
  • Turn left and via left onto Aorangi Road
  • Left into Wairakei Road
  • Left into Greers Road
  • Out and back - everyone in doing 8km. 
  • KM markers out: 4km

Click on image to enlarge


education_header.jpg

Next Saturday you are 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.  


  • Post Final Run Coffee
    After your final run we have arranged a post run coffee at Coffee Culture on Lincoln Road. All the details will be in next week's newsletter. We will be collecting RSVP's as we need to confirm numbers ;o)
     
  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them. Just mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe! (We don't receive anything from sales..we just believe that these guys know what they are talking about when it comes to running shoes). 
     
  • The Queenstown International Marathon is taking place 18 November and the Queenstown events team have offered our Extra Mile Runners who are doing a programme with us and training for either the 10km, half or full marathon a 20% discount on your race registration which is pretty awesome!
    This is only available to Extra Mile Runners who are training with us for this race so to get the details, please email Jo and she will look after you.

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

– Ange Soper


 
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