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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%!




  • Saturday 10 March 7.30am
    Meeting Point: Burwood Forest Carpark (entrance off Waitikiri Drive)
    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 Burwood Forest carpark, we run out of the carpark onto Waitikiri Drive, turn left. 
  • Follow Waitikiri Drive all the way to Rothesay Road, turn left
  • Run along Rothesay Road until you get to Broadhaven Ave, cross over at our cones and follow Broadhaven Ave to Bower Ave, turn left which turns into Aston Drive.
  • Follow Aston Drive to the very end - Beach Road. Cross over at our cones and turn left. 
  • You will then be on Marine Parade. Follow Marine Parade until your turn around marker
  • Out and back course 
  • KM markers out: 4km, 4.5km, 6km, 7km

Click on image to enlarge


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 and to RSVP. 
  • City to Surf
    The City to Surf is on the Sunday after our final run and we know some of the Club10k crew will be doing this event - so do you do your final run the day before?. Our advice around this is - yes. Look to make your final run the focus and aim for a hard 10km, post your final run - recover well, stretch and have good nutrition. 

    If you are doing the City to Surf, make this a more social run and soak up the atmosphere.  There are a lot of people at this iconic Christchurch event so it is hard to do a fast 10km, so take the opportunity to do this on the Saturday. 

Next Programmes:

Some of you have been asking about the next group start dates:


Our next Club10k programme for 2018 starts the week following your Final Run, the week beginning 19 March and we would love to see you back!

Register now!

You can register for Club10k now via the website: Click here


RaceTeam Christchurch 2018

Do you need the next level challenge?
Our next RaceTeam for 2018 starts the week beginning 26 March and we are training for the iconic ASB Christchurch Half Marathon which is on Sunday 3 June. 

Register now!

You can register for RaceTeamnow via the website: Click here

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

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