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Club10k - Week 3


WEEK 3 Newsletter


You are all doing so well and you are learning how to get the most out of the track sessions, they are so valuable for your run fitness and mental development as a runner, so keep it up! A reminder about the Strength/Pace session - you are working hard so a reminder to really focus on technique in the strength movements particularly when you start to fatigue. 

We have our first non-stop longer run this Saturday morning, remember that this is about distance not speed. If you are concerned about the distance focus on working on working at 6/10 and for those who are a little bit more comfortable with the distance you could aim for 7.5/10. 




both groups

  • Saturday 15 September 7.30am
    Meeting Point: Hansen Park,(entrance off Hawford Road)
    Run Route: Click here
    This map is for all of our groups, you will be doing a portion of this course. 

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • From Hansen Park, run around the perimeter in an anti-clockwise direction until you get to Ford Road, turn left.
  • Continue along Ford Road unit you get to Fifeld Tce (river will be. In front of you), turn right. You now stay beside the river. River is on your left.
  • Follow the river all the way around, please take care crossing over Ensors Rd/St Martins Road, Wilsons/Waltham Rd, Tennyson St as they are busy intersections.
  • Continue along the river until you get to the small footbridge just past Beckenham Park - watch out for our cones.
  • Cross over the bridge and take sharp left. You are now on the other side of the river.
  • Follow the river along until your turnaround. Out and back course. 
  • KM markers out: 3.5km, 4km, 6.5km

Click on image to enlarge



Posture is a hugely important part of being a successful runner. There are lots of benefits of good posture but 2 of the most important benefits are: 

Screen Shot 2015-01-27 at 3.53.24 pm.png
  • Good posture keeps your center of gravity in the right position which means there is better muscle balance and distribution through all the working muscles. It means that all the different muscles are doing an even amount of work which creates more efficiency in your style and gives you the ability to go for longer periods of time without losing speed or needing to stop. 
  • When you have good posture your body will be moving more safely. This decreases the risk of injury as most running injuries come from poor posture.

So then the question is: How can I improve my posture when I'm running? 

Here are some key tips:  

  • Try to always remind yourself that you are trying to 'run tall'. This means that you have a straight spine, your shoulders are back and relaxed. Your eyes will be looking forward, around 5-8m in front of you (not down or up) and lastly you will be leaning forward from the hips with chest lifting up.  Look at the photo above and see the example of the straight line runner. 
  • Do your core work. By strengthening through the core your body position will start to naturally lift which will hold you in place when you are running. Aim to get around three core sessions in a week and you'll soon notice a difference. 
  • Create awareness of what good posture feels like. You could use an awareness tool, like when you see your watch, that reminds you to hold a correct posture. At first the correct posture may feel weird but the more you maintain it the more it will be come the norm. 

To become a more efficient runner we need to be continually improving our posture. This will help to avoid injuries, create a more balanced workout and also help you to improve your speed.

If you have any questions around posture feel free to ask the coaches at any time. 

Imagine a world where everyone knew that when they stepped out the door to go for a run - they would feel better, less stressed, happier and more engaged with life, it might be a different kind of world!

  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.
  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

'Once word. Stretch.' -  Coach Jo

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