Get up to Five - Week 8 Return
WEEK 8 Newsletter
The Final run is here
It's the final week, the countdown is on. Keep up the consistency as you follow this through until the end.
In this week's education we give you some tips on how to approach your final run so that you can do the best you can do. We can't wait to see how you go ;-)
Post Final Run Coffee
Date: Saturday 17 March 9.15am
Venue: Coffee Culture, Lincoln Road
Click here for all the details and to RSVP
Watch your Weekly Meeting with Coach Bevan:
- Monday 12 March 6.10am
Meeting Point: Armagh St bridge in Hagley Park.
Wednesday 14 March 6.10am
Meeting Point: helicopter pad in Hagley Park (by the netball courts).
- Saturday 17 March 7:30am
Meeting Point: Deans Ave side of South Hagley Park. Click here
Final 5km Run
Map of Final 5km Run: Click here
It is an out and back run - you run to the 2.5km marker, turn around and come back the same way. There will be a 1km, 2km and 2.5km marker out for you.
We will set you off on a warm up and then we'll start you off on your 5km run at approximately 7.45am.
There will be no coaches, it will be about you doing it by yourself. Bring it on!
Some of you have been asking about the next group start date.
Our next (and first programmes for 2018!) start the week beginning:
22 January 2018.
If you want to continue your running with the Extra Mile Runners team after Christmas and New Year, we would love to see you back!
You can register via the websites from 18 December.
> Get up to Five
Saturday Runners is our regular Saturday morning running group and ensures you get 1 group session in a week around your own training. Saturday Runners continues right through Christmas and New Year - each Saturday ;o)
All the details for Saturday Runners are here: www.saturdayrunners.co.nz
Final 5km Run
This isn't the first time that you have completed 5km so we want to give you some tips on how to run this 5km so you give yourself the best chance of doing well.
Warm Up: It's important to warm up before you start your run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start.
0-2km: During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage.
2-4km: Once you see the 2km marker ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of your technique as well.
4-5km: Here's where you want to start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can.
Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)
Quick Tip: If you do have a time that you would like to beat spend time figuring out your 'km' splits. For example: If you would like to do it in 30mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working at. It helps you figure out if you need to go faster or slower.
Lastly, make sure you enjoy the run. You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal!
You are part of a special team, thank you for giving your time, energy and support to your fellow runners. Here is a compilation of Extra Mile Runners and what we stand for - fun, growth and community.
- You are so close team..finish this off strong!
- We will be taking lots of photos on the run day so bring your smile ;-)
'When the runs got longer I would give myself time markers to tell myself I was doing well. For example during the 15min sets I would tell myself I was doing well every 5mins.' - Mary