Get up to Five - Week 3 Return
WEEK 3 Newsletter
We Keep getting better
Some of you may be finding that 7.5/10 in intensity is a little tough. This is understandable as you are learning the skill of intensity so it will take a few sessions to help you gain that understanding.
Recap last week's newsletter if you feel you are way off but remind yourself that at this stage there will be times where you go too hard and times where you go too easy, it's all a part of learning ;-).
- Monday 16 July 6.10am
Meeting Point: Armagh St bridge in Hagley Park.
Wednesday 18 July 6.10am
Meeting Point: helicopter pad in Hagley Park (by the netball courts).
Saturday 21 July 7.30am
Meeting Point: Avonhead Park *Entrance off Hawthornden Road*
Note the entrance is off Hawthornden Rd. Google Maps will show the entrance is off Russley Road which is incorrect!
Run Route: Click here
This map is for all of our groups, you will be doing a portion of this course.
All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.
- We start by running around the perimeter of Avonhead Park in a clockwise direction.
- Once back at the meeting point, continue along the pathway leading out of Avonhead Park, Turn LEFT.
- Run along Hawthornden Road until your turnaround.
- KM markers out: 3km (Return programme), all other levels are running to time.
- Out and back course.
Four steps to good Form
You'll often hear the coaches talking about good technique. Technique is an important part of running because it helps us to move faster, make us more efficient with our energy and helps prevent injuries. For the newer runner there tends to be a few key technique errors that we see:
- Posture relaxes when tiring (shoulders rolling forward)
- Heel striking
- Over striding
- Eyes looking down
These four steps below will help you understand what they are and give you an idea on where you can focus to improve these.
Remember that the coaches are always here to help you with your technique so don't be afraid to ask if you have any questions.
Here's a cool clip with great runners talking about what it means to be a top runner.
You are doing so well it is great to see you stepping up to the next level.
The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!
'Do it in your own time, so long as you keep pushing yourself. Don’t try to keep up with the group if you can’t.' – Emily Murray