contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

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 13 October, 7.30am
    Meeting Point: Opposite Zeroes, 81 Cashmere Rd
    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!

  • This is a 7km course.
    Starting opposite Zeroes Cafe, run towards Barrington Street and cross over carefully. 
  • Run through Ernlea Clark Reserve (following th riverside pathway all the way)  coming out onto Ernlea Tce.
  • Run up Ernlea Tce to Colombo Street and turn left - cross over Colombo St where we have indicated with cones. 
  • Run down Hunter Terrace (past the library, river is on your left) all the way along, this changes into Sloan Tce - you will come out onto Centaurus Road. Turn left. 
  • Take first left, crossing over the river into Waimea Terrace. Turn left. You are now running on the opposite side of the river. 
  • Follow the river all the way around, cross back over Colombo St, Barrington St and you will run past the start/finish on the opposite side of the river. 
  • Continue along Ashgrove Terrace to the little footbridge opposite Princess Margaret Hospital, cross over this bridge, turn left and run back to the finish. 
  • You are beside the river the whole time on this course. At your half way marker, turnaround and reverse the course. 
  • 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 Programme

Our next (and final for 2018!) Club10k programme starts 22 October, the week following your final run. Registrations are open now!


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

 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com