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Club10k - Return Week 6

 

WEEK 6 Newsletter

  It's true! It helps!

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 ;-) 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 23 June, 7:30am
    Meeting Point: Zeroes, 81 Cashmere Road
    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!

  • Starting opposite Zeroes cafe, run towards Princess Margaret Hospital following the riverside pathway.
  • Continue along, past the Cashmere Rd shops. Turn right into Hoonhay Road.
  • Run up Hoonhay Rod to Rose Street, turn right.
  • Continue up Rose St all the way to Barrington St. Turn right.
  • Run towards the hills and at Ashgrove Terrace, turn right. Follow the river all they along to the 4km marker.
  • KM markers out: 4km

Click on image to enlarge


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.  


  • 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. 
     
  • 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).

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

– Ange Soper


 
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