Get up to Five - Week 8
WEEK 8 Newsletter
The Final run is here
It's the final week, the countdown is on. The coaches can see your self-belief has grown and many of you have found that inner self-belief that you are now ready for your final run.
We know you can do it, now it is time for you to achieve this goal! This is also the time to enjoy all the work you have done, you deserve to pat yourself on the back.
Reminder: Post Final RUn Celebration Session
Date: Saturday 16 March
Time: 9.15am - 10.30am
Venue: Retropolitan Social Club (the old Cargo Bar), 359 Lincoln Road
There is parking onsite
A chance for the team to catch up over a coffee after your final run, do some reflection work and also look at the plan going forward for your running. You will also get your medal for completing your 5km. Our returning Get up to Five runners also get a medal if you have not received one before.
Watch your Weekly Meeting with Coach Bevan:
Monday 11 March 6.10am
Meeting Point: Armagh St bridge in Hagley Park.
Wednesday 13 March 6.10am
Meeting Point: helicopter pad in Hagley Park (by the netball courts).
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!
GET UP TO FIVE AND CLUB10K
Our next Get up to Five and Club10k programmes for start 18 March.
We would love to see you back and keep your consistency up with your team.
Saturday Runners is our regular Saturday morning running group. It ensures you get 1 group session in a week around your own training. All the details for Saturday Runners are here: www.saturdayrunners.co.nz
90% of the work is done. This time next week you will be getting ready to run the whole distance. By now you have done just about all the physical work that you need to do in preparation for the 5k run so now we want to address what to do next week to help be successful on Saturday morning:
Keep to the programme. While you are close you still haven't finished, keep ticking those sessions off right up until Saturday.
Have an early night next Friday.
Devote some time over the next week to sit down and reflect on what you have learnt about yourself over the last 8weeks. While we love that you are going to be running 5k next weekend if you go back to your old habits once it has finished Get up to Five would have been a wasted opportunity. Over the last 8 weeks you have learnt many lessons about how to be successful with exercise and how to include it in your life. By reflecting on these you can take them forward into whatever your next challenge might be.
While you have not yet achieved the finish line feeling, start to think about what you want to aim for next. The biggest mistake people make when they achieve a big goal is to not reset a new one quickly after completion. By planting the seed now you will be keeping yourself on track to keep exercise a part of your life for the long term.
Share your experience with others. You should be proud of what you have achieved over the last eight weeks. Make sure you share the positive stuff with someone who you feel comfortable with.
Next weekend you are going to be achieving a massive thing. Allow yourself some time this week to remind yourself of all the progress you have made, you guys really have been awesome.
This is what it's all about at Extra Mile Runners. A community of people brought together by one common goal - running - to improve our ourselves both physically and mentally with a few laughs along the way! Thank you for being part of our team.
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