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Get up to Five WLG - You Did It!



Well done team, what a morning! Great conditions for your final run - Mother Nature was kind to us!

It’s always a buzz for us to see our team achieve their goal after the training, the early mornings, the good days, the bad days, the doubt, the revelations..and most of all the wonderful support you show each other. It just goes to show that by having the right programme, the consistency, the coaches to guide you and an awesome group can help you achieve something that you may not have thought possible ;o) It’s a powerful thing!

Congratulations, make sure you take take time to look at how far you have come!

The Chalk Fairy was in full force!


Check out the photos on our Facebook Page Click here
There are a few albums that Coach Rachel has posted - so may smiles!!


An important way for us to get the message out to people about what we do at Extra Mile Runners are through your testimonials. If you feel like it and have the time, we would appreciate it if you could send through any feedback to us:  Email Jo


This can be a tricky time to keep active - it is also a fun, social and delicious time of year! As we work our way through the Christmas period, here are a couple of tips that may help you to keep up good habits with your running:

  • Try and stick to a routine of getting out the door 3 times a week. This may be for a light run, or a walk with a friend, the aim is to get your shoes on 3 times a week. 

  • Don't be too hard on yourself. If you aren't as disciplined as you have been over this last period with the group - don't beat yourself up about it. Reset as soon as you can and just get your shoes on. Even if it is for a 20minute walk and a gossip.  

  • Get friends and family involved. You have proven that running with a group has made you successful - how can you set this up so that you can use this tool to keep moving?

  • Plan ahead. You know that planning ahead helps get out the door and do a session so how can you plan 3 sessions a week into your life over this time? 

  • Mother Nature. Some of you may be heading away - so get out and spend time in nature! Going for a walk or run in a beautiful place can be one of the most rewarding things you can do ;o)

  • Use the programme. You have the programme so use it! Print it off and stick it on your fridge so you have a focus. Do a level that you feel is realistic and start ticking off the sessions.

  • Have a goal. Set yourself a goal over this time. If you are thinking of coming back to the group in January, do you want to be jogging for a certain period of time before you start back or do you want to be starting back injury/niggle-free? 

  • Look after yourself. If you have had niggles or injuries, now is the perfect time to sort them out! Yoga, stretch, massage and all that good stuff in preparation for 2019.

Have a wonderful Christmas and New Year holiday!

It is normal to feel a little "flat" after a goal is reached, so it is important to reset quickly and develop a plan for the next period.

Our first programmes for 2019 start 21 January and we would love to see you back in the New Year!

Club10k and Get up to Five Medal

If you weren’t at Post Final Run session and did your own 5km or 10km run last week, please email Jo and arrange for your medal to be posted to you (there is a small cost for postage and handling). You have worked hard for this so make sure you get your medal!


On behalf of all the team at Extra Mile Runners thank you for being awesome, we feel really privileged to see you at your best, and we love how you embraced this experience. We hope to see you soon. 


Rach, Lua, Jordan, Adam, Larna, Brogan, Hazel, Sam, Jo and Bevan
The team at Extra Mile Runners ;o)

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