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RaceTeam - Return Week 4


WEEK 4 Newsletter

We are well underway

Week 4 includes a 10km race - time to test the intensity and fitness before we hit the long runs in the programme. 

You are doing well, focus on one session at a time and embrace this experience. Time will fly and before you know it you will be at the finish line.




  • Saturday 23 February 7.30am
    Meeting Point:
    Map of Run: Click here

    Course Description: 10km race
    All roads are open, please run on the footpath at all times and stick to the road rules please! 

  • Continue along to the 5km marker, turnaround and reverse the course.

Click on image to enlarge


For the intermediate and advanced programmes you'll notice in the longer runs  we have set time periods where we want you to life your intensity for a period, plus 2 or plus 3 and also "race pace". If you have a time in mind for your half marathon, use the VDOT pace calculator to work out what your km pace should be to achieve this time. 

Why do we do pace sets? 
There are a few reasons why pace sets a beneficial. It helps you to get more conditioned to a higher level of running and it also helps you to learn on how to pace yourself.

As much as this is an important part of you progressing as an athlete there are a couple things that we want you to think about: 

  • Don't go too hard in these times. Make sure there is a real difference between the different levels. We have received feedback that some people feel they have been pushing too hard in the Plus 1. So when they go to Plus 2 they are struggling to maintain the sets. Spend time understanding the difference between each level.

  • If you are looking for ways to gauge this increase here are some ideas:

  1. Use your GPS watch for pace and stick to it!.
    Work out your normal km splits and then increase the time by the percentage required. For example you might normally run 5min kms. Figure out what the faster pace is and then work to that in the time allocated.

  2. If you don't have these measuring tools, learn your body awareness tools. Before you start the set ask yourself where your breathing is right now, then once it begins gauge where the increased intensity should be. If you notice your breathing is way faster you will probably be going faster then you need to.

  3. You can also think of how much of a mental battle you are going through at the faster pace. It will be harder but is it too hard? Remember that you are conditioning yourself for a Half Marathon not a sprint race.

By learning to increase pace as the right level you will be gaining so much more from these sessions. Remember that it's not about just going as hard as you can for the allocated time, it's about being able to maintain a faster pace

With your 10km race this weekend, we thought it was a good chance for you to see the world's best winning the 10km at the World Athletics Championships 2017.
Mo Farrah, check out his technique! A very exciting race ;o)

  • Track Sessions: Just a reminder to please pass on the outside if you are overtaking a slower runner. We all need to be considerate of each other - even if we are stuffed!

  • Please check in with the coach taking the RaceTeam roll call at each session and on Saturday's please sign in on the table - so we know who is on the course. 

  • Keep up the good work team. You are working hard in the key sessions - you are building strength and we can see the progress. 

  • Remember the mantra - Consistency is Key.

  • Be kind to yourselves, your bodies are being tested - look after it with massage, yoga, baths and stretching. 

'Replace shoes at the first signs of wear. Get good padded socks for running. Vasaline up your feet to harden up your feet to stop getting blisters. Look after your feet especially check for calluses that may build up due to the added strain, pounding, new running shoes. Nothing worse than having a callous rip and split leaving you with an open sore on the ball of your foot! (on race day morning!).'
- Corinna

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