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Get up to Five - Week 7 Return

 

WEEK 7 Newsletter

THE HOME STRAIGHT

It is crazy to think we are on the home straight with Get up to Five! In just over 2 weeks you will do your 5km run.

We are proud of the effort you have put in and how you have stepped up a gear in this programme. 

Keep it up for the next couple of weeks and you'll be running to the finish line with more experience under your belt and with perhaps a slightly different goal - this is about improving on last time. 

 

 

PROGRAMME: 5 MINUTE STRENGTH BASED WARM UP

From this week onwards (Week 7 & 8) we change the strength circuit at the start of the session to a 5minute strength based warm up.   Our coaches will take you through these movements in the session. The warm up does not have any ground work, but you may still want to bring your mats if you prefer the ground option stretches at the end of the session. 


Watch your Weekly Meeting with Coach Bevan:



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 9 December 7.30am
    Meeting Point: Redcliffs Park, click here
    Map of Run: 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 be aware ofyour surroundings. Stick to the road rules 100% team!

  • Starting at Redcliffs Park we cross over the road so we are running waterside Follow Beachville Road all the way around back onto Main Road.
     
  • Once back onto Main Road, turn left and follow the water all the way to your turnaround point.
  • Return Level: There will be a 4km marker out for you, all other levels are running to time. This is an out and back run for all. 

Click on image to enlarge


education_header.jpg

We have hit the big end of the programme, you may find you get mentally and physically fatigued over the next couple of weeks. When we get tired it becomes harder to train and if you are also mentally tired it's easier to believe the excuses that we can use to get out of training. 

As athletes we need to plan for the times when we are going to be putting the most amount of energy out by putting rest in. Here a few tips to make sure you have the right kind of energy over the next couple weeks. 

  • 30mins earlier to bed: We know this may sound boring but going to bed 30mins earlier will give your body more time for recovery. Turn the TV off and relax. 
  • Nana naps: Ideally it would be great if we could all have a 20min nap every afternoon, but this realistically isn't possible for most of us. If you can try and have at least 1 nap a week where you simply lie down, close your eyes and concentrate of your breathing - just relax - this will give your body a recharge. 
  • Weekend afternoon naps: If you can't get weekday naps in definitely try to get a nap in on the weekend. Sunday afternoons are often a good time to take time out. 
  • Plan your timetable: If you fill up your timetable poorly you can create pressure on yourself to stay up late to get things done. Look over the next couple of weeks and ask yourself: Is this timetable going to make me tired? If the answer is yes, then try and make some adjustments, maybe ask your partner, kids or husband/wife to help you out with a few things. 
  • Lasty, don't party too much. At the risk of sounding like your mother, try and take it a bit easy over the next couple of weeks. You have put all this work in towards this goal - remind yourself of why you committed to this in the first place. 

While we know these tips are pretty simple most of us don't do them. If you want to feel great leading into the final 2 weeks of training implement a few of these tips and you'll be on the path to success.


Running New zealand north to south on the new trail: te Araroa. 
a quick snapshot of jez bragg's adventure of running 3054km from the tip of the north island to the tip of the south island. 


  • Post Final Run Coffee
    After your final run we have arranged a post run coffee at Coffee Culture on Lincoln Road. Please click here to find out more and to RSVP.
     

Next Programmes:

Some of you have been asking about the next group start date.

Our next (and first programmes for 2018!) start the week beginning 15 January 2018. 

 

If you want to continue your running with the Extra Mile Runners team we would love to see you back in the New Year! You can register via the websites:

Get up to Five
Club10k

 


'When you have a tough day, remind yourself of the last time you went well. Just because you have one tough day it doesn't mean that you won't make it. You will have another good run!' - Sue


 
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