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RaceTeam - Week 6


WEEK 6 Newsletter


We have to say that we are impressed with how you are handling the Track and the Pace sessions, they are tough and have been designed to push you both physically and mentally - you really are all doing well in these sessions.

We are just about to hit half way in the programme. Focus on one session at a time and get to the group sessions - every session will count when you are standing at the start line.

This week you have your second 5km Time Trial and another early start on Monday morning (for the morning crew) and a 7.00am start on Saturday for everyone.  Please check out the session details below so you turn up at the right time!

 Laura and Katherine looking strong - Wanaka 2017

Laura and Katherine looking strong - Wanaka 2017


  • Monday 19 February 6.00am *Note early start time
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session
  • Wednesday 21 February 6.10am
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this Time trial you can readjust your pace times if required.


  • Tuesday 20 February 5.40pm
    Meeting Point: helicopter pad in Hagley Park (by the netball courts). 
    5km Time Trial - same course as Week 1 (out and back to 1.25km, you do 2 x laps). After this Time trial you can readjust your pace times if required.

  • Thursday 22 February 5.40pm
    80 minute session
    Meeting Point: helicopter pad in Hagley Park (by the netball courts).
    Pace Session


  • Saturday 24 February 7.00am *Note early start time
    Meeting: Centennial Park (Pioneer Stadium, cnr Lyttelton St and Rose St)

    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description:
    All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. 

  • Run up Lyttelton Street to Sparks Road, turn left.
  • Follow Sparks Road until you get to pathway that leads behind Centennial Park. Take this pathway coming out onto Rose Street. 
  • At Rose Street - cross over carefully and turn LEFT, you will be running up Rose Street towards Barrington Street. 
  • At Barrington Street turn right and run up towards the hills. At the roundabout, cross over where indicated and follow the pathway beside the river through Ernlea Clark Reserve. You will come out onto Ernlea The which leads up to Colombo Street. 
  • Follow the cones and cross over Colombo Street carefully run down Hunter Terrace (the road beside the library - river is on your left). 
  • Follow the river all the way around to Centaurus Rd. At Centaurus Rd turn left and follow the footpath and pathway closest to the river all the way along. 
  • You will eventually get onto Palatine Terrace and run up to Tennyson Street. DO NOT CROSS OVER. Turn left then first left so you are on the opposite side of the river running back along the river in the opposite direction Eastern Tce.
  • Continue along Eastern Tce to your turnaround. 
  • Out and back course. KM marker our for Beginner level: 8.75km

For Intermediate and Advanced running 90mins turn at half way on your watches, please do not go beyond the 8.75km marker. If you have time left on your watch at the end when you are back at the finish, do an extra out and back on the same course. 

Click on image to enlarge

Water Station

There will be a water station on Hunter Terrace just before you cross over Malcolm Ave at approx 5km.  This water station will have water only, please carry any nutrition with you. 


Reflection and goal setting

First of all, make sure you spend a bit of time this week reflecting on what you  have achieved so far. You have experienced some tough challenges over the last 5 weeks and everyone in the crew has shown amazing character. Keep up the good work. 

In the nutrition and race day planning seminar we covered nutrition and race strategy. Now is the time to start practicing this stuff. 

Rest Stratagies

In last week's newsletter we talked about good recovery strategies around nutrition and body - we want to now remind you about using good rest strategies. You are half way through the programme and your bodies have been working hard. 

We all lead busy lives, but try to get to bed on time, if you know you need 8 hours of sleep a night - then do everything you can to make that happen, other tips:

  • don't play with your phone once in bed
  • try to limit bright lights/devices with backlit surfaces when you are in bed
  • have a calming hot drink before you hit the sack
  • limit caffeine after a certain time of day if you know that can keep you awake
  • Sneak in a 15-20min nap over the weekend if you can
  • Have a relaxing bath if you are feeling anxious or have muscle soreness
  • Ask your partner or shout yourself a massage to help you deserve it!

All of these little things can help your body recover as the programme progresses from here. 

Mind Games for the Long Runs
We all know that our minds can make it tough for us when we face running challenges, in this article below there are some really good tips to help overcome the "head stuff" that comes with our long runs coming up. 

If you know that your "head" gets in the way sometimes, maybe write these on your arm before your long runs so you can remind yourself of areas to focus on when the going gets tougher. 

  • We have arranged a social function after the Wanaka race, all the details will be in the Week 8 newsletter. 
  • Have you registered for the race?
    Make sure you have registered if not! Click here 
  • Shoe Clinic (based at Westfield Riccarton) are offering all Extra Mile Runners 10% off storewide (excluding items already reduced) and 20% off all adidas products. If you do need any gear or shoe advice, pop in and see them.
    Make sure you mention you are from Extra Mile Runners to receive the discount, these guys know their stuff when it comes to getting you into the right shoe!

  • 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 given Extra Mile Runners - who will be doing a programme with us and 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)

'Keep coming to the sessions even if you need to take it easy because you have had a busy day and are tired'-  Ange Soper

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