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RaceTeam - Return Week 5


WEEK 5 Newsletter

In it for the long run

Week 5 has a longer pace session on the Monday morning and Thursday evening.
The Monday morning crew has an early start (6.00am) and we have a 7am start on Saturday for everyone.  Please make sure you check out the session details below.

On Saturday we have our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

 The start of the Wanaka Half Marathon 2017, athletes and port-a-loos ;o)

The start of the Wanaka Half Marathon 2017, athletes and port-a-loos ;o)




Course Maps: Section 1: Click here Section 2: Click here 

Session Description: 
There are 2 sections to your run. 

Beginner 15km:
Section 1:  Out and back to 2.5km marker to start (Causeway direction)
Section 2: Out and back to 5km marker on main course.

Intermediate 18km:
Section 1: Out and back to 4km marker to start (Causeway direction)
Section 2: Out and back to 5km marker on main course

Advanced 23km:
Section 1: Out an back to 1.5km marker (Causeway direction)
Section 2: Out and back to 5km marker on main course x 2 laps

Section 1

Section 2

Water Station

There will be 1 x Water Station in Sumner - just past the Surf Life Saving Club. Water will be provided at this station. Please carry any race nutrition you need with you.


Recovery Strategies reminder

We are now heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition video we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

  1. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run. 
  2. Eat a small meal with protein (protein aids muscle repair): Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.
  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a wall has several benefits and helps aid recovery in the following ways:
    a) Gently stretches your hamstrings
    b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet.  
  4. Take an ice bath - this will help reduce inflammation. Read more about the science behind this recovery strategy
  5. Eat a decent sized, healthy meal
  6. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.
  7. Get plenty of sleep!

    Reflect: Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense should be proud of yourself. 

As we have our long runs coming up, this is a really nice post run recovery stretch sequence. 

  • Queenstown Marathon, Half Marathon and 10km 2018
    This fantastic event is on 17 November 2018 and RaceTeam will be training for this race again this year, RaceTeam will start week beginning 10 September. 

    The Queenstown events team have give our Extra Mile Runners, who will be doing a programme, training for this race (Raceteam or Club10k) a 20% discount off the race registration. This discount is available now and is just for Extra Mile Runners. 

    If you are planning on doing the Queenstown race (full marathon, half marathon or 10km), on check out use the coupon code: ELITERUNNERS18 to receive the 20% discount ;o)

  • Runners Tummy: one of the curses for runners. Click here for information on this annoying condition and a couple of tips that may help. 

'Ice, ice baby'-  Vanilla Ice

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