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Club10k - Week 1

 

WEEK 1 Newsletter

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We're stepping up to running 10k! 

Every Thursday evening for the next 8 weeks we will be sending you a newsletter like this which includes the following week's session details, education, inspiration and any specific information about the following week's runs. 

We want to say a big hello to the Get up to Fivers who are stepping up to the next level with Club10k as well as our new runners to Club10k, it is great having you all on board. 

Over the next 8 weeks we are going to be working together as a team to get you running 10k. There'll will be some challenging days and days where you feel on top of the world, together we will get you there in a way that you can be proud of. 


Refer to your programme for details on each session

MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 28 October, 7.30am
    Meeting Point: Hansen Park click here (entrance off Hawford Road)
    Map of Run: Click here  

    Course Description:
    All Roads are open, please run on the footpath at all times and stick to the road rules 100% - thank you!
  • Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  • Turn left and run up Ford Road to Fifield Terrace - the river. Turn right.

  • Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully to Wilsons/Waltham Road - crossover carefully, you are now on Eastern Terrace.

  • Continue following the river, taking care crossing over Tennyson Street. 

  • Out and Back Course: KM Markers out: 3km, 4km. 
  • Depending on the distance you are doing (refer to your programme), run to your half way distance marker and then reverse the course back to the start/finish. 

Click on image to enlarge - Saturday's course


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How the sessions work 

Roll Calls: 

Weekday sessions: When you arrive, please "check in" with the coach taking the 'Club10k" Roll Call.

Saturday sessions: When you arrive please tick yourself off the roll call which will be on a table at the session. 

Bring a Watch:

For the Monday morning / Thursday evening sessions you will need a watch with a stopwatch function as these sessions are based on time that you need to keep track of yourselves. Also some Saturday sessions (for the beginner level) also have a timed run component. For the Tuesday evening/Wednesday morning sessions our coach will be calling our your sets - so a GPS watch will be helpful to keep track of your pace but not absolutely necessary. 

Key Bag:

We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Stretches:

We will take you through stretches at the end of your session then you are free to go!


Session Outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

Track Session

Evening Group: Tuesday evening 5.40pm
Morning Group: Wednesday morning 6.10am
Location: Netball Courts, South Hagley Park

The track session is your interval training. A coach will be calling out your intervals as you run around a track that we set out on the netball courts at South Hagley Park.

Before your Track Session our coach will take you through an 11min strength warm up, you will do 11 exercises (1 minute per exercise), refer to your programme and the video below for these exercises. You will then start your Track Session. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 

Here are the strength movements that you will be doing:

Please refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.

Strength/Repeat Session

Evening Group: Thursday evening 5.40pm
Morning Group: Monday morning 6.10am
Location: Netball Courts, South Hagley Park

Our coach will guide you through this session. The session has a combination of strength and interval based running and has been designed to improve your strength and aerobic fitness.

You will start with a 5min warm up followed by the circuit/run sets. 
The sets are short and sharp so timing is crucial and quick transitions.

On the 4min run sets (refer to your programme), the aim is to get further along the course each time in the 4min sets.

ENDURANCE SESSION

Saturday morning 7.30am
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 


Download your programme

Depending on which group you are doing, make sure you use the correct programme over the next 8 weeks.

6.10am Morning Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

5.40pm Evening Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

Within this programme there are 3 different levels you can choose from: Beginner, Intermediate and Advanced. Choose a level that feels right for you at your current ability. We don't mind if you change levels after the first couple of sessions if you feel it is too comfortable or too challenging the key is to work at a level that is challenging you a bit but so you are achieving at every session. 

There is also a comments page where you can put your daily comments on your training and a fridge checklist that you can print off and put on your fridge so you can give yourself a tick each day you complete your training. 


You will have days where every excuse comes into your head as to why you can't do a session - it is on those days where you just need to get yourself to the session and we will look after you. 


  • Because a lot of the programme is based on timed running make sure you bring your own watch to every run. It doesn't need to be flash, just with a stopwatch function, of you do have a GPS - these are a great training tool. 

  • We are training in spring/summer so the weather will be unpredictable. Make sure you have warm/wet weather gear - especially for head, hands and core. Layers are key team!
  • Our journey begins, we can wait to watch your progress over the next 8 weeks. 

  • There will be a lot of new people joining all of the crews next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome. 


'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'  – Pam Thomas

 
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