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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 ;-).

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MORNING GROUP

EVENING GROUP

  • Tuesday 5 February 5.40pm
    Meeting Point: South Hagley Park Netball Courts (hospital end) click here

  • Thursday 7 February 5.40pm
    CHANGED LOCATION: Due to the Night Noodle Markets at North Hagley Park, our session will be held at South Hagley Park.
    Meeting Point: South Hagley Park Netball Courts (hospital end) click here

BOTH GROUPS

Course Description:
All roads are open, please run on the footpath at all times and stick to the road rules please! Your safety is your own responsibility.

    • Starting at McCormacks Bay Reserve, cross over safely at the start, start your watches once you are across the road.

    • Run around McCormacks Bay Road towards Ferrymead.

    • At Main Road - follow our cones to turn right and run up the course-way towards towards Beachville Road (running towards Sumner direction).

    • Where our cones indicate - CROSS OVER Main Road CAREFULLY. Turn left then first right into Beachville Road. You will be directed by cones to run on the footpath on the waterside of Beachville Road.

    • Follow Beachville Road all the way around until turnaround.

    • KM markers out: 3km (Return programme), all other levels are running to time. Out and back course.

Course Map: Click to enlarge


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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. 

Click image to enlarge


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


 
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