contact us

Use the form on the right to contact us. We'll be back to you within 24 hours.

If you want to talk to us on the phone you can call

Coach Bevan on 021869086.

You can text him your number and he'll get back to you within the next few hours.


123 Street Avenue, City Town, 99999

(123) 555-6789


You can set your address, phone number, email and site description in the settings tab.
Link to read me page with more information.

WLG Club10k - Week 5


WEEK 5 Newsletter

REflect and refocus

One thing we can forget to do when we are moving towards a goal is to stop and see the progress we have made. Although it makes sense as we are still looking towards the end target but it's so important that we stop along the way, take a moment to see our progress and celebrate this. 

When we started training together you may have looked at the programme and thought that it seemed nearly impossible, but you have kept turning up each week and have kept on challenging yourself to take the next step forward.

We still have a few more challenges in front of us but take a moment to pat yourself on the back. 

This Week's sessions

  • Monday 25 September, 6.10am
    Meeting Point: Waitangi Park (Herd Street end) Click here  

  • Wednesday 30 September, 6.10am
    Meeting Point: Waitangi Park (Herd Street end) Click here 

  • Saturday 30 September, 7:30am
    Meeting Point: Cog Park (Evans Bay Parade)
    Course Map: Click here  

    Course Description:
    All roads are open, please stick to the road rules 100%. Your safety is your own responsibility

    2 Sections to your run:

    Beginner doing 4km, walk 5mins x 2
    Out and back towards the airport to the 2km marker first, run back to the start, walk 5mins then run to the 2km marker (towards Oriental Parade), turnaround and come back to Cog Park.

    Intermediate doing 10km:
    Out and back towards the airport to the 2km marker first.
    Then out and back to 3km marker on the Main Course (toward Oriental Parade).

    Club10k Advanced doing 12km:
    Out and back towards the airport to the 2km marker first.
    Then out and back to 4km marker on the Main Course (toward Oriental Parade).

Section 1: All levels run to 2km marker

Section 2: Refer to above description for your turnaround marker


Because we have hit the half way point it's time to do some mental reward work.

At this point we can sometimes still only see the big steps that we have in front of us, that's why we have this list of questions below for you to answer that will help you realise what you have gained to this point and may help you stay motivated till the end of the programme. You can choose to just think about your answers or you can write them down, it's entirely up to you. 

1. What are the physical benefits that I am feeling from the training I have been doing? 

2. Which sessions have I enjoyed the most and why did I enjoy them? 

3. What are the mental benefits that I have experienced from doing the programme? 

4. Why should I be proud of what I have done? 

5. What have I learnt about myself that I can take into other areas of my life? 

6. If the current 'you' could go back 4 weeks ago what would you tell yourself about how well you have done? 

By thinking about these questions we realise that we have made progress. This creates a feeling of success which is important in creating belief in our ability to achieve our goal. While there is still work to be done the more you build your belief the higher the chance that you are going to make it to that 10k finish line in a way you are proud of.


Tight calves are a common ailment for our runners and can lead to several injuries. We hear it so often, but what can you do to reduce the risk of injury caused by tight calves? Below is a quick clip showing great stretches - which if done correctly will make your run more enjoyable. 

This is speech from Al Pacino in the movie Any Given Sunday to watch when you are struggling to put your running shoes on and get out the door!

  • Remember to stay focused and keep turning up ;-). 
  • Keep up your great work. 
  • Next Programmes: 
    Some of you have been asking about the next group start date, we have one more programme for 2017 and it begins the week following your final run on 23 October (yes - Labour Day). The final run will be 16 December - the week before Christmas!  For all the details and to register - click on the relevant group link below:

    > Get up to Five

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.'  – Pam Thomas

© Extra Mile Runners 2014-forever all rights reserved.
Site Design: