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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 29 June 7.30am
    Meeting Point: Zeroes Cafe, 81 Cashmere Road
    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 of your surroundings. Stick to the road rules 100% team!

    1. Starting opposite Zeroes Cafe, run towards Princess Margaret Hospital following the riverside pathway.

    2. Continue along, past the Cashmere Rd shops. Turn right into Hoonhay Road.

    3. Run up Hoonhay Rod to Rose Street, turn right.

    4. Continue up Rose St all the way to Barrington St. Turn right.

    5. Run towards the hills and at Ashgrove Terrace, turn right. Follow the river all the way along.

    6. This is an out and back run. KM markers out: *2km, 4.5km, 7km

      *14km Runners:
      Do out and back to 2km marker first, then out and back to 5km.

Click on image to enlarge


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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 ;-) 


Next Programmes:

GET UP TO FIVE AND CLUB10K

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Our next Get up to Five and Club10k programmes start 8 July!

We would love to see you back and help you keep your habit of running up and see you take your running to the next level. 

As you are doing a current group with us, you can access the earlybird rates via the buttons below until 11.59pm, Friday 5 July.


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RACETEAM Queesntown 2019

Our next RaceTeam is RaceTeam Queenstown which starts 9 September. If you want to do the next Club10k programme, your final run will be on 31 August, so you would have 1 week recovery before you start RaceTeam - perfect timing!

Registrations for RaceTeam Queenstown will open mid July.


SATURDAY RUNNERS

Our regular Saturday morning group, Saturday Runners is a way you can get 1 group session in a week outside of your own weekday training. To find out more about Saturday Runners and to register:


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


 
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