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RaceTeam - Return Week 5


WEEK 5 Newsletter

In it for the long run

Week 5 introduces the longer pace sessions on Monday morning and Thursday evening. A couple of timing changes to note for the next 3 weeks:

  • The Monday morning crew start at 6.00am in Weeks 5, 6 &7

  • Saturday morning's have 7am starts in Weeks 5, 6 & 7

  • Check out your programmes to see what your sessions involve

Your Week 5 Saturday session has our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

The finish line of the Queenstown half marathon

The finish line of the Queenstown half marathon




Saturday 13 October 7.00am * Note early start time*
Meeting Point: Opposite Zeroes Cafe, 81 Cashmere Rd
Course Map: Click here 
The lap we are doing is a 7km lap

Course Description:
All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

  1. This is a 7km course. Starting opposite Zeroes Cafe, run towards Barrington Street and cross over carefully. 

  2. Run through Ernlea Clark Reserve (following the riverside pathway all the way)  coming out onto Ernlea Tce.

  3. Run up Ernlea Tce to Colombo Street and turn left - cross over Colombo St where we have indicated with cones. 

  4. Run down Hunter Terrace (past the library, river is on your left) all the way along, this changes into Sloan Tce - you will come out onto Centaurus Road. Turn left. 

  5. Take first left, crossing over the river into Waimea Terrace. Turn left. You are now running on the opposite side of the river. 

  6. Follow the river all the way around, cross back over Colombo St, Barrington St and you will run past the start/finish on the opposite side of the river. 

  7. Continue along Ashgrove Terrace to the little footbridge opposite Princess Margaret Hospital, cross over this bridge, turn left and run back to the finish. 

  8. You are beside the river the whole time on this course. 

15km: Out and back to 500m marker, then 2 laps
18km: Out and back to 2km marker,  then 2 laps
20km: Out and back to 3km marker, then 2 laps

Course Map: Click to enlarge

Water Station

There will be 2 x water stations on this course, refer to image of course for the locations. Water will be provided, please carry any 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. 

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

With your long runs coming up, listen to your body, use recovery and rest strategies wisely and get good nutrition in post long runs.

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