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WLG Week 1

 

WEEK 1 Newsletter

Get ready to get moving with the crew! 

Our team is really looking forward to the experience we are going to share with you over the next 8 weeks. 

Every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs. These details include: Times and meeting points for the sessions, an educational component, a little bit of inspiration and any other specific information that you will need for that week.

 The beautiful view along Oriental Parade

The beautiful view along Oriental Parade


At the beginning of each week, watch the weekly video with Coach Bevan.
These weekly video meetings will give you an overview of what to focus on for the upcoming week at each stage of your 8 week 5km journey.

Week 1 Video:


Each week we have a Extra Mile Runners Facebook question that we put to all of our groups - if you aren't in our Facebook group yet do check it out, it is a good way to keep in the loop with what all of our groups are doing and there are some awesome tips on here! ;o).


This week's sessions

  • Monday 22 October (Labour Day) 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground), Click here
    Course Map: Click here

  • Wednesday 24 October 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground), Click here
    Course Map: Click here 

  • Saturday 27 October 7:30am
    Meeting Point: Shorland Park, Island Bay click here
    Course Map: Click here

Course Description:
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.

  • After your strength circuit - we will walk down pathway to The Esplanade.
    *start your watches once you have crossed over and are on the waterfront pathway*

  • Cross over The Esplanade carefully and turn right running towards Owhiro Bay.

  • Continue along the waterfront pathway until half time on your watch. At half time - turnaround and run back to Shorland Park - taking care to cross back over The Esplanade carefully. 

  • At half way on your watches, turnaround and reverse the course back to the start/finish.

Click on image to enlarge (Saturday's session)


education_header.jpg

How the Sessions Work

Roll Calls: 
When you arrive, please "check in" with the coach, they have a roll call which we use to make sure you are all ok - we touch base if you miss a couple of sessions in a row. 

Strength Circuit:
In Weeks 1-6 our coach will take you through a strength circuit at the beginning of your session. The circuit takes approx 20 minutes in Weeks 1-3 and then in Weeks 4-6 we condense it slightly. Please bring a mat to lie on as some exercises are done on the ground. You will then do your walk/jog section.

Walk/Jog Section: 
All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back in the same direction. For example if your total walk/jog time is 28 minutes, you will turn around at 14mins. It's important that you remember to bring a watch to every run (and make sure you can see it!).

Key Bag:
We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Stretches:
We will take you through stretches at the end of your session then you are free to go!


Download your Programme

Download the programme (.xlsx file)
Download the programme (pdf file)

The Get up to Five programme has 3 different levels you can choose from: Beginner, Intermediate, Advanced (and a Return level for those of the team who have done Get up to Five before).  

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Also included in you programme is a comments area where you can add your daily comments about your training and a fridge checklist to print and tick off every session you complete. 

Strength Circuit

In Weeks 1-6 our coach will take you through a strength circuit at the beginning of your session. The exercises will be working the different areas of your body we use for running to help you engage the correct muscle groups. Please bring a mat with you as some of the exercises are on the ground (you can buy inexpensive mats from Bed Bath and Beyond, the Warehouse or Bunnings).

Below is a video of the strength circuit exercises you will be doing at the beginning of each session in Weeks 1-4, in Weeks 4-6, the circuit is condensed slightly. Please take a look at the clip to become familiar with them.  


  • Shower Facilities:
    If you need shower facilities after your session during the week you can use the showers at Freyberg Pool just next door to Waitangi Park. The cost is $3 per visit. Click here for location of Freyberg Pool.

  • In this first week, if you can, try and allow a little bit of extra time to get to your session - just so you can figure out where to park and how long it will take you to get to your session.

  • Please be prepared for all types of weather!  Layers are a good idea, a windbreaker jacket and a towel in the car in case it is wet. Please bring a mat to the session for your strength circuit, the core work we do is on the ground. The Warehouse/Bunnings/Bed Bath and Beyond usually have mats for under $20. 

  • Please check your shoes!
    Shoes are the tool of the runners trade...you have to have good shoes for this journey you are about to start. Shoe Clinic are our local shoe fitting specialists, who will ensure you have the right footwear for your journey ahead. They know their stuff and offer a 30 Day Money Back Guarantee if you’re not 100% happy with your shoes.

    (We don't get any commission from any sales at Shoe Clinic - we just recommend them because they know their stuff and we want you to have good shoes that will support you through this journey). 

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.


We've had so many people do Get up to Five over the years, we want to share some of their tips with you guys. 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


 
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