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RaceTeam - Week 7


WEEK 7 Newsletter


We are heading into the chunky part of the programme with your longest run coming up so at this stage of the programme, recovery is so important as is consistency. 

Stick to the programme team, once your longest run is completed the programme has not finished. If you want to be at the best of your ability come the half marathon - be consistent. 

This is your last opportunity to have a race day practice including pre-race day planning. We give you some tips below for success so you can prepare as best you can for this run. We are getting so close...

Programme Note:

This week you have the last of your long Pace Sessions - so Monday morning crew you have your final 6am start and we have our last 7am start for everyone on Saturday. 




  • Saturday 27 October 7.00am * Note early start time*
    Meeting Point: Hansen Park click here
    Course Map: Click here
    This is a 7.5km clap course.
    There are 2 sections to your run: (refer Programme Notes below)

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

  1. Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  2. Turn left and run up Ford Road to Fifield Terrace - the river is straight ahead. Turn right.

  3. Follow Fifield Terrace all the way around (river on your left) crossing Ensors Road carefully. Continue beside the river, crossing over to Wilsons/Waltham Road carefully, you are now on Eastern Terrace.

  4. Continue following the river, taking care crossing over Tennyson Street - to the footbridge at Malcolm Ave. Cross over where indicated by our cones and you will be on the other side of the river running in the opposite direction on Palatine Terrace.

  5. Continue along Palatine Terrace back towards Wilsons/Waltham Road intersection - cross over carefully again.

  6. Follow the river (you are now on Riverlaw Tce) back towards Hansen Park. 

  7. At the footbridge next to Hansen Park, cross over back into Hanson Park - that is 1 lap. 1 lap = 7.5km. 

Programme Notes:
Beginner (20km):
Section 1: Out and back to 2.5km marker (see image below)
Section 2: 2 complete laps of Main Course

Intermediate (23km):
Section 1: Out and back to 250m marker (see image below)
Section 2: 3 laps of Main Course

Advanced (26km):
Section 1: Out and back to 1.75km marker (see image below)
Section 2: 3 laps of Main Course

Section 2: Main Course

Water Stations

There will be 2 x water stations on this course.
1. Outside Waltham Pool
2. At the footbridge crossing back over into Hansen Park

Click here for image of locations
Water will be provided at these stations. Please carry any nutrition with you.


To make the most of your longest run you want to have prepared well so you can use it as a practice day. We will be sending you out a video in Week 7 which goes over Race Day Planning for this race so keep an eye out for that.

Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition video you should have a plan in place around what you are going to do in the lead up to and during race day. You want to practice everything that you will do in the lead up to and on race day.

  • Pacing: Before you start the run next weekend read over your race day plan. Use this Saturday's run as a chance to practice your strategy - when the run gets tough what will you do? Where will your head take you?

  • Mind Strategy: Remember to practice your mind strategies in the run as well. By now you will know the bad habits that creep in as your body fatigues, learn to identify them early and practice using the question: 'What can I still control to make sure I get to the finish line as fast as possible'. How will you fight the battle in your head that is telling you to stop and walk? The mind can be trained too, make the most of this session to work on it.

The long run is a great opportunity to learn some valuable lessons before the big day. Treat it seriously and you will have a much higher chance of being successful on race day. 

Here's a clip of Olympic champ Mo Farah talking about how he races.


  • Post Race Function
    After the race we have arranged a post race function at:
    Barmuda Bar, 3 Searle Lane
    Time: 5.30pm - 7.30pm.

    Just drinks and a catch up..we will be asking for RSVP's from next week so keep an eye out.

'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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