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RaceTeam - Return Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam Queenstown 2018

We love your loyalty to RaceTeam, we always really enjoy having you as a part of the team and look forward to getting the best out of you over the next 10 weeks. We also look to you guys to help lead the way within the group for our newer runners to RaceTeam who may be feeling a little nervous and apprehensive...you have been there before and look how far you have come. 

Welcome to Week 1, your RaceTeam crew is once again ready to go. 



MORNING GROUP:

  • Monday 10 September, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    5KM Time Trial
    The purpose of this session is to get your current 5km time so you can work out your paces for the track sessions and pace sessions (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park. 
    Click here for image of course
     
  • Wednesday 12 September, 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

EVENING GROUP:

  • Tuesday 11 September, 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session
     
  • Thursday 13 September, 5.40pm
    Meeting Point:  Hagley Netball Courts (by the helicopter pad). Click here
    5KM Time Trial
    The purpose of this session is to get your 5km time so you can work out your paces for the track sessions and pace sessions  (see below under Session Outline). Please record your own time for your 5km.
    The course is a 2 lap, out and back course within South Hagley Park.
    Click here for image of course

BOTH GROUPS:

  • Saturday 15 September 7.30am
    Meeting Point: Hansen Park, (entrance off Hawford Road)
    Run Route: Click here

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • From Hansen Park, run around the perimeter in an anti-clockwise direction until you get to Ford Road, turn left.
  • Continue along Ford Road unit you get to Fifeld Tce (river will be. In front of you), turn right. You now stay beside the river. River is on your left.
  • Follow the river all the way around, please take care crossing over Ensors Rd/St Martins Road, Wilsons/Waltham Rd, Tennyson St as they are busy intersections.
  • Continue along the river until you get to the small footbridge just past Beckenham Park - watch out for our cones.
  • Cross over the bridge and take sharp left. You are now on the other side of the river.
  • Follow the river along until your turnaround. Out and back course. 
  • KM markers out: 1km*,  5km, 7km

    Programme Notes:
    Beginner programme (10km): Run out and back to 5km marker
    Intermediate programme (14km): Run out and back to 7 km marker - you also have pace work to do within your run, please refer to your programme. 
    RaceTeam Advanced: (16km): Do and out and back to *1km marker first, then out and back to 7km marker. You also have pace work to do within your run, please refer to your programme. 

Saturday's Course Image: Click to enlarge


education_header.jpg

DOWNLOAD YOUR PROGRAMME

Please download your programme now - PDF or .xlsx versions available. 

RACETEAM MORNING PROGRAMME:

Download Programme (PDF)
Download Programme (.xlsx)


RACETEAM EVENING PROGRAMME

Download Programme (PDF)
Download Programme (.xlsx)

Within this programme there are 3 different levels you can choose from:
Beginner, Intermediate, Advanced. Choose a level that fells right for your current ability. 


Session Logistics

Some reminders...

Roll Calls: 

Weekday sessions: When you arrive, please "check in" with the coach taking the 'RaceTeam" Roll Call.

Saturday sessions: When you arrive please tick yourself off the roll call which will be on a table at the session. 

Sessions:
You have 3 group sessions per week. An outline of each session is below.
Please remember to bring a watch to every run.

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!


session Outline

TRACK SESSION

Location: Netball Courts, South Hagley Park
Morning Group: Wednesday 6.10am
Evening Group: Tuesday 5.40pm

Before your Track Session our coach will take you through a 12min strength warm up, you will do 11 exercises (1 minute per exercise), please refer to your programme. This warm up involves the use of resistance bands for some of the movements - these will be provided at each session. You will then start your Track Session. 

Refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.
 

PACE SESSION

Location: Netball Courts, South Hagley Park
Morning group: Monday 6.10am (There are 3 x 6.00am starts in Weeks 5,6&7 - refer to your programme). 
Evening Group: Thursday 5.40pm

The pace session is a time-based session where you will be running a portion of the session at race pace. Your race pace will be determined based on your 5km time trial time you do in Week 1. We also run longer in this session in Weeks 5-7 (morning team will have a 6.00am start on these 3 mornings). 

  • Eg: 50minute session
    35mins normal running (17.5mins out and back)
    Once back at the start take off for the balance of session time at race pace ie:
    15mins at race pace (7.5mins out and back)

The purpose of this session is to practice your race pace when you start to get fatigued, it will increase your race fitness and conditioning (as well as help improve mental toughness in those hard moments). Refer to your programme for details on this session. 


Your very first Pace Session with RaceTeam is a 5km time trial (refer to your programme). The purpose of this session is to you have your real and current 5km time to work out your race pace for this session and also your 5km and 10km pace for your track session.
Please make sure you time yourself for this 5km time trial. 

Screen+Shot+2017-09-13+at+8.23.17+AM.png

Once you have your 5km time, use this VDOT App on your phone to work out your running paces:

Terminology in app: 
Interval Pace = 5km pace
Threshhold Pace = 10km pace
Marathon Pace = your half marathon "race pace" will be slightly faster than this as this is based on marathon distance. 

Download the VDOT App:
Apple App
Android App 


ENDURANCE SESSION

Both groups: Saturday morning

As normal, this is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7, 

There will be 3 early starts (7.00am) during the programme for the 3 x longest runs. We will remind you of this in the weekly newsletter for that week. 


For your Week 1 Inspiration - this is hopefully going inspire you to do good body care work over the next 10 weeks ;o) This is a fantastic free resource you can tap into during your RaceTeam experience: 

 Click on image above to access the Yoga Centre

Click on image above to access the Yoga Centre


  • Please read your newsletters each week, even if you have done RaceTeam several times - sometimes things change!
     
  • Make sure you bring a GPS watch to every session. 
     
  • Good shoes! These are the tool of your trade for the next 10 weeks. If you haven't had new shoes for a while, make sure you go to a good shoe fitting retailer (we recommend Shoe Clinic at Westfield Riccarton) and get yourself fitted into the right shoe. At the Shoe Clinic, mention you are from Extra Mile Runners and they will give you a discount (we don't receive any commission from any sales, we just believe these guys know what they are talking about when it comes to running shoes). 
     
  • Have you registered for the race?
    If you haven't registered for the race: Click here to go to the race website. To get the Extra Mile Runners discount - on check out use the coupon code: ELITERUNNERS18 to receive the 20% discount
     
  • There will be a lot of new people joining our team next week. As you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome and embrace the new faces.

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


 
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