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Club10k - Return Week 8


WEEK 8 Newsletter

It's 10km week

It's the final week, the countdown is on. For the last 8 weeks you have progressed through the programme, you have learnt new lessons about yourself as a runner so now it's time to put yourself to the test and see how much you have improved. 

We can't wait to see how you go ;-)

Our last Club10k crew just before their final run, December 2017

Our last Club10k crew just before their final run, December 2017


Post Final Run Coffee
Date: Saturday 17 March 9.15am
Venue: Coffee Culture, Lincoln Road
Click here for all the details and to RSVP.



Final 10km Run: Click on image to enlarge


  • Saturday 17 March
    Start Time:  7:30am

    Final 10km Run
    Meeting Point: Deans Ave side of South Hagley Park.
    Click here for Meeting Point
    Map of Final Run: Click here

    It is an out and back course to a 5km marker. 

    We will set you off on a warm up and then we'll start you off on your 10km run. There will be no coaches, it will be about you doing it by yourself. Bring it on!

    NoteIf you feel the run is going to take you longer than 1 hour 15mins we are going to start you off at 7am. Please only do this if you are going to take more than 1hour 15mins. 


Our first programme for 2018 starts the week beginning 22 January 2018. If you want to continue your running with the Extra Mile Runners team after Christmas and New Year, we would love to see you back!

You can register via the website from 18 December: Click here 


Our first RaceTeam for 2018 starts the week beginning 15 January and we are training for the Southern Lakes Wanaka Half Marathon which is on 24 March 2018. 

You can register NOW for our first 2018 RaceTeam via the website:
Click here

Saturday Runners

Saturday Runners is our regular Saturday morning running group and ensures you get 1 group session in a week around your own training.  All the details for Saturday Runners are here: 


As this isn't the first time that you have completed 10km we thought we would give you some tips on how to race the race so you give yourself the best chance of doing well. 

Warm Up: It's important to warm up before you start your 10km run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start. 

Your run is an out and back course to a 5km marker.

First 3rd (1-3km): During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage. 

Second 3rd (4-6km): At the 4km point in your run ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of good technique. 

Final 3rd (7-10km): You are in the final stags of your 10km so here's where you want to increase intensity. As you work closer to the finish line gauge how you are feeling and increase intensity. As you get closer to the finish, start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can. 

Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)

Quick Tip: If you do have a time that you would like to beat spend some time before the run figuring out your 'k' splits. For example: If you would like to do it in 60mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working out. It helps you figure out if you need to go faster or slower.

Here's a website that will help you figure out your splits:

Lastly, make sure you enjoy the run. You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal! 

You are part of a special team, thank you for giving your time, energy and support to your fellow runners. Here is a compilation of Extra Mile Runners and what we stand for - fun, growth and community. 

  • You are so close team..finish this off strong!
  • We will be taking lots of photos on the run day so bring your smile ;-) 

'Make sure you get to bed early on Friday nights. You will suffer in the run if you don't' - Sue

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