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RaceTeam - Week 1

 

WEEK 1 Newsletter

Welcome to RaceTeam Queenstown 2017

Over the next 10 weeks you are going to be challenged both mentally and physically, there will be tough days and days where you feel on top of the world, you will test yourself and find new levels. 

Welcome back to those of you who have done other Extra Mile Runners programmes before and to our runners who are joining us for their very first time - you are stepping into a very supportive and welcoming team!

We are all working towards the same goal - the Queenstown Half Marathon on the 18th of November.  Some of you will be doing your very first half marathon, and some of you will be looking to improve on a previous half marathon experience - well done for signing up, let's get ready to find that next level.  

This is our first weekly newsletter. Each Thursday evening you will get the newsletter for the following week. Please read these newsletters carefully, they outline the session details, educational content, inspiration and other important information that you need to know for that week. Welcome to Week 1, your team is ready to go!

RaceTeam Queenstown 2017



Morning group:

  • Monday 11 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 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. 

     
  • Wednesday 13 September: 6.10am
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session

Evening GROUP:

  • Tuesday 12 September: 5.40pm
    Meeting Point: Hagley Netball Courts (by the helicopter pad). Click here
    Track Session
     
  • Thursday 14 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.

BOTH GROUPS:

  • Saturday 16 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.

  • Run down pathway to the bridge and turn right (don’t cross over the bridge). Follow Fifield Tce all the way along (river is on your left). 

  • Take care crossing over Ensors Rd, Wilson/Waltham, Tennyson Streets. 

  • Continue along the river until the small footbridge at Malcolm Ave/Eastern Tce intersection, CROSS OVER FOOTBRIDGE and run back along the opposite side of the river. You will be on Palatine Tce. River is on your left.
  • Follow the river until either 5km marker (Beginners) or the 6.5km marker (Intermediate and Advanced)- this is the furthest point on this course. Turnaround and reverse the course back to Hansen Park. 


Programme levels:

Beginner = 10km
Out and back to 5km marker

Intermediate = Timed Run 90mins.
Out and back to 6.5km marker as many times as needed. Do not do a full loop please. Run to 6.5km marker, turnaround and reverse the course. On your second lap - check your watches and do out and back on this same course based on half the time you have left.

Advanced = Timed Run 2hours.
Out and back to 6.5km marker as many times as needed. Do not do a full loop please. Run to 6.5km marker, turnaround and reverse the course. On your second lap - check your watches and do out and back on this same course based on half the time you have left.

Saturday Course: Click on image to enlarge


education_header.jpg

HOW THE SESSIONS WORK 

"Check in" and Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the RaceTeam Roll Call. They keep attendance via a phone App (they aren't checking Facebook ;o)),

Saturday sessions: When you arrive please "check in" by ticking yourself off the paper 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 GPS 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!


RaceTeam 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 and Advanced.  You can choose which level you do, if you are unsure, we suggest you start at a level where you think is achievable - but also provides a challenge. You can always change!

There is also a comments page where you can put your daily comments on your training and a fridge checklist that you can print off, put on your fridge so you can give yourself a tick each day you complete your training.


Session Outline

TRACK SESSION

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

Before your Track Session our coach will take you through an 11min strength warm up, you will do 11 exercises (1 minute per exercise), refer to your programme and the video below for these exercises. You will then start your Track Session. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 

Here are the strength movements that you will be doing:

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 Week 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. 

Once you have your 5km time, take a look at this Pace Guide below to work out your running paces (Half Marathon or "race pace", 10km pace, 5km pace). 

Click on image to enlarge

Example: If you ran your 5km in 30 mins
Your Race Pace is around 6:58 min/km
Your 10km Pace is around 6:14 min/km
Your 5km Pace is around 6.00min/km

This is a guide for you to work to. 



 

ENDURANCE SESSION

Saturday morning 7.30am
Note: We do have some 7am starts for the long runs within the RaceTeam programme. We will let you know when these are in the weekly newsletter for those relevant weeks. 
Location: Various

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.  Refer to your programme and weekly newsletters for each week's session. 


Body Care

Over the next 10 weeks you are going to be pushing your bodies to their limits. It is crucial that you spend time on body care throughout the programme. 

Click here to to review and download the RaceTeam core and stretch programmes. We want you to do these throughout the time we train together, core strength and flexibility is crucial for running and will help your body become conditioned for this sport. 


This week's inspiration are some photos from last year's Queenstown race - it was a beautiful day and the Extra Mile Runners team had a great time! Such a stunning race!

Queenstown 2017

  • Make sure you bring a watch (ideally GPS - but not compulsory!) 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?
    20% Race Registration Discount for RaceTeam
    The Queenstown Half Marathon is on Saturday 18 November. RaceTeam provides the training for this race, it does not include your race entry. The Queenstown race organisers have offered our team a 20% discount on your race registration (for both the Half and the Full marathon). When you register on the race website: Click here enter the below code on the payment page to receive the 20% discount: ELITERUNNERS17
  • There will be a lot of new people joining our team next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome.

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


 
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