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Epic - Week 3


WEEK 3 Newsletter

5km race after a 45min run

Your Week 3 Saturday session involves a 5km race after doing a 45min run. This will be challenging because you will already be a little fatigued leading into the 5k race, the best approach to this session is to remind yourself of what you are trying to get out of it.

The key part is to have a quality 5km race, to be able to push hard to the end and maintain efficient movement and high intensity until you cross the finish line. Make sure you take it nice and easy during the 45min out and back run, this should be your casual running pace, 6/10 intensity. This session is slightly different to anything we have done in the past so make the most of it. 

Keep up the good work in the hill rep sessions. Each week you should be aiming to make small improvements. 

This Week's Sessions

  • Monday 9 July, 6:10am
    Meeting by the helicopter pad in Hagley Park (by the netball courts).
    HIIT/Track/HIIT Session

  • Wednesday 11 July, 6:00am* (note early start time)
    Meeting Zeroes Cafe on Cashmere Rd.
    Hill Repeats. Refer to your programme.

  • Saturday 14 July, 7:30am
    Meeting Point: South Hagley Park (Deans Ave side), Click here
    45mins followed by 5km race. This session to test your pacing. The aim of the session is to have a quality 5km race after you are warmed up and a little fatigued after a 45min run. (You will do a 22.5min out and back run around Hagley Park before you begin your 5km race).

    Course Maps:
    Map of 45min run (turnaround 22.5mins on your watch): Click here  
    Map of 5km race (out and back to 2.5km marker): Click here

    45min run:

  • You start with an easy 45min run (turnaround time 22.5mins). 
  • Run down the pathway towards the netball courts and turn left, running towards The hospital. 
  • Follow the perimeter of South Hagley Park all the way around (running up through the middle of the park down Riccarton Ave) until you get to the Riccarton Road lights. Turn left and follow the pathway around South Hagley Park. 
  • Turnaround at 22.5mins and reverse your course back to the start. 

    5km Race:
  • Run down the pathway towards the netball courts and turn LEFT (running towards the hospital). 
  • Stay on the pathway all the way up through the middle of the park towards Riccarton Road roundabout. 
  • At the roundabout turn left staying inside South Hagley Park. 
  • The 2.5km marker will be on Deans Ave. Turnaround and come back the same way to the finish. 

5km race course - click on image to enlarge



Your calves and lower limbs can do a lot of extra work when you are running uphill. One thing that can help you decrease the workload is to make sure that you keep your turnover rate at 180 steps a minute. To do this you may have to decrease your stride length and think 'shorter steps'. This helps because you are spending less time on each footfall as you land. 

Another important thing that you can do when you are doing a lot of hill training is Eccentric Calf Raises. Eccentric Calf Raises are great because they help to develop better strength through the lower limbs and the also help to increase the range of motion through your calfs.

We recommend that you do 3x10 reps on each leg 2-3 times a week during your RaceTeam Epic experience. Just find a step and do them when you are at home.

Click below to see a clip of how they are done -  your calves will thank you for it.
Just start out easy..

You are going to feel like you are being pushed to the edge with RaceTeam Epic. This week's inspiration is an example of some runners going to that edge!    

  • You are doing so well, we know this is challenging but you guys are stepping up to it!

  • Just a reminder to email us if you know you are going to be away - just so we can keep track of how you are going. 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan

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