Club10k - Week 1
WEEK 1 Newsletter
We're stepping up to running 10k!
Every Thursday afternoon 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
(Download your programme below)
MORNING GROUP
Monday 21 January, 6.10am
Meeting Point: South Hagley Park: Netball Courts (hospital end). Click hereWednesday 23 January, 6.10am
Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here
EVENING GROUP
Tuesday 22 January, 5.40pm
Meeting Point: South Hagley Park: Netball Courts (hospital end). Click hereThursday 24 January, 5.40pm
Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here
BOTH GROUPS
Saturday 26 January, 7.30am
Meeting Point:
Map of Run: Click here
This map is for all of our running groups, you will be doing a portion of this course.
Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be mindful of sharing the path with other users of the park.
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.
Note: Beginner Club10k
At the 3km marker, walk for 2.5mins, then turnaround, walk 2.5mins then jog 3km back to finish.
Saturday Course: Click on image to enlarge
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)
There are 3 different programme levels to choose from:
Beginner, Advanced and Return (for those who have done Club10k before)
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.
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 a 10min strength warm up, you will do 10 exercises (1 minute per exercise) - we will provide the resistance bands for this 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.
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.
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.
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
