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WLG Week 8


WEEK 8 Newsletter

The Final run is here

It's the final week, the countdown is on. 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 over the last 8 weeks, you deserve to pat yourself on the back, we are so proud of you!

 Our last Get up to Five and Club10k crew, December 2017

Our last Get up to Five and Club10k crew, December 2017


After your Final Run we would love to catch up with you for coffee at Poneke on Clyde Quay Wharf - all the details and to RSVP.
                  Please: Click here

Watch your Week 8 Meeting with Coach Bevan:

This week's sessions

  • Monday 12 March 6.10am
    Meeting Point: Waitangi Park (Herd Street end), Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 14 March 6.10am
    Meeting Point: Waitangi Park (Herd Street end), Wellington CBD. Click here
    Course Map: Click here

  • Saturday 17 March 7:30am
    Final 5km Run!!
    Meeting Point: Waitangi Park (Te Papa end of Waitangi Park*), Wellington CBD
    Click here
    Course Map: Click here
    There will be no coaches, it will be about you doing it by yourself. Bring it on!

    *Note: the meeting point is at the Te Papa end of Waitangi Park

Click on image to enlarge

What Next?

Some of you have been asking about the next group start date, we start the following week after your final run, the week beginning 19 March.

If you want to continue your running with the Extra Mile Runners team we would love to see you back!

You can register via the websites now:
> Get up to Five


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 8 weeks. While we love that you are going to be running 5k or 10km next weekend if you go back to your old habits once it has finished the programme it 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 final 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.

We take our Half marathon group - raceteam to wanka each year for the wanaka half marathon. over 30 of our raceteam'ers stared with get up to five just like you. Here is a video clip we made of the race - showing our  runners having a blast!

  • You are so close team..finish this off strong!

  • Coach Rach will be taking 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.' - Anne Sweetman

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