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Club10k - Week 7

 

WEEK 7 Newsletter

Home Stretch

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 

You guys rock! You are so close ;-)

 Your team is behind you 100%!

Your team is behind you 100%!



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 18 August 7.30am
    Meeting Point: McCormacks Bay Reserve
    Map of Run: 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 be aware ofyour surroundings. Stick to the road rules 100% team!

  • Starting at McCormacks Bay Reserve, cross over safely at the start and run around McCormacks Bay Road towards Ferrymead. 
  • At Main Road, cross over McCormacks Bay Road carefully and run along Main Road beside the Estuary towards Redcliffs. 
  • At  Beachville Road entrance off Main Road - cross over carefully and turn left, then first right into Beachville Road and follow Beachville Road all the way around back onto Main Road. 
  • Once back onto Main Road, turn left and follow the water all the way out towards Sumner.
  • Once you get to Sumner, follow the Esplanade (seaside) towards Cave Rock and then follow the pathway all the way to the end.
  • At the end turn RIGHT and run along Heberden Ave, the 7km marker will be along the footpath.  
  • KM markers out:  4.5km, 6km, 7km

Click on image to enlarge


education_header.jpg

This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!

Have a think about your approach for this Saturday before the run and then run smart. 


Here's a cool short film about running. It's deep, but that's where running takes us ;-) 


  • Post Final Run Coffee
    After your final run we have arranged a post run coffee at Coffee Culture on Lincoln Road. Please click here to find out more.

Next Programmes:

Club10k

Our next Club10k programme starts 27 August, the week following your final run. 
 


RaceTeam.jpg

RaceTeam Queenstown

Our next RaceTeam is RaceTeam Queenstown starts 11 September.  You have 2 weeks off after your final 10km run before you start training again. 

We recommend you do 3 easy runs each week before RaceTeam starts. 

RaceTeam Queenstown registrations are open now. 


'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances

 
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