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WLG Week 8 Return

 

WEEK 8 Newsletter

The Final run is here

It's the final week, the countdown is on. This is not your first time doing your 5km run, this time your focus is different. You have learnt a bit more about yourself and have developed as a runner -  this final run is all about putting everything together and doing your best with more experience, conditioning and confidence under your belt. 

In This Week's Education we give you some tips on how to approach this run so that you can do the best you can do. We can't wait to see how you go ;-) 


Reminder

POST FINAL RUN COFFEE
Date: Saturday 16 December, 8.45am - 10.00am
Venue: Poneke, Clyde Quay Wharf
                  To RSVP, please: Click here

Watch your Week 8 Meeting with Coach Bevan:



This Week's Sessions

  • Monday 11 December 6.10am
    Meeting Point: Waitangi Park (Herd Street end), Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 13 December 6.10am
    Meeting Point: Waitangi Park (Herd Street end), Wellington CBD. Click here
    Course Map: Click here

  • Saturday 16 December 7:30am
    Final 5km Run!!
    Meeting Point: Waitangi Park (Te Papa end of Waitangi Park*), Wellington CBD
    Click here
    Course Map: Click here
    There will be no coaches, it will be about you doing it by yourself. Bring it on!

    *Note the meeting point is at the Te Papa end of Waitangi Park

Click on image to enlarge


What Next?

Some of you have been asking about the next group start date. 

Our first programmes for 2018 start the week of 15 January 2018.

We would love to see you back in the New Year and help take your running to the next level ;o)

For all the details and to register - click on the relevant group link below:
> Get up to Five
Club10k


education_header.jpg

Final 5km Run

This isn't the first time that you have completed 5km so we want to give you some tips on how to run this 5km so you give yourself the best chance of doing well. 

Warm Up: It's important to warm up before you start your run. If you don't warm up you will be spending the first 5-10mins of the run in a cold state. You want to start your run in a place your body is warm and ready for exercise. For this reason make sure you do a good warm up before you start. 

0-2km: During the first part of the run you want to find your slightly uncomfortable pace. This is around 7.5/10. It's that place where you are working but you know you could hold the intensity for a long time. You wouldn't want to have a conversation at this stage. 

2-4km: Once you see the 2km marker ask yourself 'can I pick up the intensity by 5%?'. At this stage you want to find a slightly faster pace. This isn't about killing yourself, it's just about finding that small next level. At this stage remind yourself of your technique as well. 

4-5km: Here's where you want to start pushing as hard as you can. The closer you get to the finish the higher you want to increase the intensity. Remind yourself that you don't have far to go and do your best to push as much as you can. 

Finish Line: Once you get over the finish line enjoy being the legend that you are ;-)

Quick Tip: If you do have a time that you would like to beat spend time figuring out your 'km' splits. For example: If you would like to do it in 30mins you would want to be at 1km by 6mins, 2km by 12mins, 3km by 18mins and so on. By using your watch you can make better decisions around the pace you are working at. It helps you figure out if you need to go faster or slower. 

Lastly, make sure you enjoy the run. You've put in a lot of hard work, enjoy the great feelings that come with finishing your goal! 


You are part of a special team, thank you for giving your time, energy and support to your fellow runners. Here is a compilation of Extra Mile Runners and what we stand for - fun, growth and community. 


  • You are so close team..finish this off strong!

  • Coach Rach will be taking photos on the run day so bring your smile ;-)  


'When the runs got longer I would give myself time markers to tell myself I was doing well. For example during the 15min sets I would tell myself I was doing well every 5mins.' - Mary

 
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