contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.

           

123 Street Avenue, City Town, 99999

(123) 555-6789

email@address.com

 

You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

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 ;-).

IMG_3482.jpg


MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 11 November 7.30am
    Meeting Point: Centennial Park (Corner of Lyttelton ad Rose Sts) Click here
    Run Route: 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 abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • Run up Lyttelton St to Sparks Road, turn left. 
  • Run along Sparks Road until the pathway entrance that leads behind Centennial Park. Turn left into this pathway and follow Centennial Park perimeter coming out onto Rose St. 
  • Cross over Rose St carefully and turn right, run up to Hoonhay Rd. 
  • At Hoonhay Rd turn left and follow all the way up to Cashmere Road. Turn left. 
  • Continue past the shops on Cashmere Rd towards Princess Margaret Hospital. Follow the pathway beside the river.
  • KM markers out: 3km (Return programme), all other programmes are running to time. 

Saturday Course Image; Click on image to enlarge


education_header.jpg

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

 
© Extra Mile Runners 2014-forever all rights reserved.
Site Design: Cloudyreason.com