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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 8 December, 7.30am
    Meeting Point: Redcliffs Park, Beachville Road No toilets at this location
    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!

  • Starting at Redcliffs Park we cross over the road so we are running waterside 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 to your turnaround point.

  • 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 of the Esplanade turn right and run up to Nayland Street, turn right. The 5km marker will be before Menzies Street.

  • This is an out and back run. KM markers out: 1km, 2km, 4km, 4.5km, 5km

  • Out and back course for all.

    Course Notes:
    Beginner (9km):
    Out and back to 4.5km marker

    Intermediate (12km):
    Out and back to 1km marker then out and back to 5km marker

    Advanced (14km):
    Out and back to 2km marker then out and back to 5km marker. 

Click on image to enlarge


Post Final run Session and Medal Ceremony

Don’t forget - put it in your diary!

After your Final Run we will have our Post Final Run Session. This session has a few purposes; to do some reflection and future planning (so you continue to grow with your health and fitness), to celebrate your success, and to give a medal for running 10km (the medals are awesome!).

Here are the details: 
Date: Saturday 15 December
Time: 9.15am - 10.30am
Venue: Retropolitan Social Club (the old Cargo Bar), 359 Lincoln Road
There is parking onsite

Make sure you book this in because it's a special way to finish this step in your journey.

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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 ;-) 


Next Programmes:

GET UP TO FIVE AND CLUB10K

Our first Get up to Five and Club10k programmes for 2019 start 21 January.
We would love to see you (or someone you know) in the New Year and help you keep your habit of running up and see you take your running to the next level. 


RACETEAM WANAKA 2019

Our first RaceTeam for 2019 is RaceTeam Wanaka (Wanaka Half Marathon race day 6 April). RaceTeam starts 28 January.


SATURDAY RUNNERS

Our regular Saturday morning group run continues throughout Christmas and New Year, each Saturday. Saturday Runners is a way you can get 1 group session in a week over summer before we kick back into our programmes. 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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