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Get up to Five - Week 4


WEEK 4 Newsletter

keep ticking the sessions off!

At this stage in the programme you may be feeling a little fatigued and sore after some sessions, so at this point of the programme we want to remind you of how important it is to stretch after every session.  We would hate it if you got injured at this point, so this week we really want you to focus on stretching and this is the key topic in week's educational down below.  

Programme: Condensed STRENGTH CIRCUIT

From this week onwards (Week 4) and up to and including Week 6 we change the strength circuit slightly. The movements are similar but more dynamic and the circuit is condensed. Our coaches will take you through these movements in the session. Please still bring your mats. 


Watch your Weekly Meeting with Coach Bevan:



  • Tuesday 12 February 5.40pm
    Meeting Point: South Hagley Park, Netball Courts

  • Thursday 14 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


  • Saturday 16 February 7.30am
    Meeting Point: Centennial Park (Cnr Rose and Lyttelton Sts)
    Map of Run: Click here
    (This map is for all our runners, you will be doing a portion of it)

    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.

  • 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 river (on your left) all the way until your turnaround time.

  • Turn around at half way on your watches, everyone is running to time.

Click on image to enlarge


Body Care 

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   

Stretch: Before we started the programme we sent you information on stretching, but here it is again in case you have misplaced it:

Print it off and put it somewhere where you will see it everytime you finish a session, make sure you spend the time to work through these stretches, your muscles will thank you for it, trust us!

Massage: Investing a bit of time into massage will have great benefits. You can do this yourself by getting some oil, rubbing in deep heat and then massaging the sore areas. You could get a partner to massage you or go to a massage therapist.

Yoga: If you can get to a stretch class like Yoga or Body Balance at Les Mills you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant. Click here to view

Legs up the wall: This is a trick many experienced athletes. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 

Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity. Remember that you want to be working on 6/10 in intensity. 

Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing that  this soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction. 

This is one of the most inspirational running clips on the net, be ready for some goosebumps! 

  • Please make sure you sign in at each session, please "check in" with the coach taking your roll call. 

  • You are just about halfway through the programme!

  • Just a reminder about our Saturday sessions, we are running on open roads so please stay on the footpaths at all times and stick to the road rules 100%.

  • Just keep turning up to the sessions and looking at one session at a time on your programme ;o)

  • Queenstown 10km, Half Marathon, Full Marathon 2019
    If you are thinking of heading to Queenstown this year for this event (10km, half or full marathon) on 16 November, the event organisers are giving Extra Mile Runners a 20% discount on your race entry.
    Use the discount/coupon code: ELITERUNNERS19 on checkout.
    This discount is for Extra Mile Runners’ only doing a programme with us.
    It is a bucket list event in a stunning part of New Zealand!

    RaceTeam will be training for the half marathon and will start 9 September.

'Make time to turn up. Set small goals 'I am going to get to the next tree and then see what happens'. Pace – highly important.' – Sarah Webster

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