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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. 

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 3 March 7.00am * Note early start time*
    Meeting Point: Hansen Park, Opawa. Entrance off Hawford Rd
    Course Map: Click here

    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 an 8km lap course.
  2. We start by running over the bridge at the end of this pathway.
  3. Turn right. Follow Riverlaw Terrace all the way around. The river is on your RIGHT.
  4. Cross over Ensors Rd, Wilsons/Waltham Roads, Tennyson St very carefully.
  5. Follow the river all the way until you get to the small bridge marked by our cones on Palatine Terrace
  6. Cross this bridge then continue straight up Malcolm Ave all the way to Colombo St. Turn right.
  7. Run along Colombo St to Fisher Ave, turn right. 
  8. Run down Fisher Ave to the river and turn left. You are now running on the opposite side of the river. 
  9. Follow the river all the way back to Hansen Park. Repeat that lap. 
  10. KM markers out: 1km, 2km, 3km.

20km runners: Out and back to 2km marker then 2 laps
22km runners: Out and back to 3km marker then 2 laps
26km runners: Out and back to 1km marker then 3 laps

Click on image to enlarge

Water Stations

There will be 2 x water stations on this course.
1. Cnr Fisher Ave, Eastern Tce (approx 5.5km)
2. At the bridge at the start of the course
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. Here are some key things to do in your preparation, during and after next Saturday's run.

  • Nutrition: After the Nutrition Seminar 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.


  • Wanaka Post Race Function
    After the race we have arranged a post race function at Gin and Raspberry, 155 Ardmore Street, 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.
  • Have you registered for the race?
    Make sure you have registered if not! Click here 
  • Our next RaceTeam is for the ASB Christchurch Half Marathon. This RaceTeam starts the week following your Wanaka race, so for those of you racing in Wanaka and who want to do Christchurch, we recommend you have a recovery week following your race and join in with RaceTeam in Week 2.

    We will be giving you a 9 week registration option so keep an eye out for that. 

'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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