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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 ;-) 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 1 December 7:30am
    Meeting Point: Jellie Park (Greers Rd side) click here
    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 up to Memorial Ave, turn left into Memorial Ave.

  • Run up Memorial Ave to Ilam Rd, turn left.

  • Run along Ilam Road, take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road. Turn left. 

  • Continue along Ilam Road and via left onto Aorangi Road.

  • Continue up Aorangi Road to Wairakei Road, turn left. 

  • Continue along Wairakei Road to the 4km marker. 

  • Reverse the course. 

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 a medal* for running 10km (the medals are awesome!).

Here are the details: 
Date: Saturday 15 December
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..we are now looking at 2019!

Get up to Five and Club10k

Our first Get up to Five and Club10k programmes for 2019 start 21 January.
We would love to see you back in the New Year and help you keep your habit of running up and see you take your running to the next level. 


RaceTeam Wanaka 2019

Our first RaceTeam for 2019 is RaceTeam Wanaka (race day 6 April).
RaceTeam starts 28 January.


Saturday Runners

Our regular Saturday morning group run continues throughout Christmas and New Year, each Saturday. Saturday Runners is a way you can get 1 group session in a week over summer before we kick back into our programmes.
To find out more about Saturday Runners and to register:


massage offer for Extra Mile Runners

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As many of you know, our very own coach Katherine is a sports massage therapist and is offering you a special on 1 hour massages.

The deal: 1 hour massage for $65
Location: Your Perfection Beauty Salon
52 Berwick Street, St Albans

If you have any tight or sore bits and want to do something your body will thank you for, please contact Katherine directly on mobile: 021 029 20947


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

– Ange Soper


 
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