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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 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: Hansen Park (entrance off Hawford Road) Click here
    (Click here for parking options

    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 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). 
    > From the meeting point, run down towards the river and turn left. 
    > Continue around Hansen Park all the way to Ford Road. Turn left
    > Run up Ford Road to Fifield The (river will be in front of you). Turn right
    > Continue around the river (river is on your left).
    > Cross over Ensors Road, Wilsons Road, Tennyson St carefully.  
    > Run passed Beckenahm Park and cross over the footbridge at Malcolm Ave (watch out for our cones) 
    Turnaround at 22.5mins and reverse your course back to the start. 

  • 5km Race:  Once back at the start we will start your 5km race. 
    > Start off in the same direction as your warm up. 
    > Continue around Hansen Park all the way to Ford Road. Turn left
    > Run up Ford Road to Fifield Tce (river will be in front of you). Turn LEFT
    > Follow Fifeld Terrace all the way along until you get to the 2.5km marker. 

    > Turn around and reverse the course back to the finish. 
    This is an out and back course. 

Warm up Course (45mins)

5km Race Course



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!    

  • Please bring a headlamp to every session, you never know when you might need it!

  • 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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