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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 ;-) 

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Reminder: POST FINAL RUN COFFEE

Date: Saturday 15 December
Time: 8.45am - 10.00am
Venue: Poneke, Clyde Quay Wharf, Click here

Parking Note for Final Run: 

Just a reminder that parking within the CBD from 8.00am so for your Final Run parking will need to be paid for from 8.00am - right when you are running!

The Council have confirmed that if you pay for parking before the session starts (ie: at 7.30am or before), the paid parking will count from 8.00am. So if you pay for 1 hour - you will be paid from 8am-9am.                   



MORNING TEAM:

  • Monday 10 December 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 12 December 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here 

  • Saturday 15 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


Get up to Five Medals

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When you cross that finish line after your Final Run you will get your medal ;o) Well deserved and something to remind you of the last 8 weeks with your team.

Our returning Get up to Five and Club10k runners also get a medal if you have not received one before (ie: only one medal can be received per runner/per programme no matter how many programmes are completed). 

If you can’t make the Final Run but do your 5km or 10km run at a session earlier, please contact Jo (after the final run day) to arrange postage (at a small extra charge).


Next Programmes

Some of you have been asking about the next groups start date, we love your keenness and planning!

Our next, and first programmes for 2019 start the week of Monday 21 January.
 
We would love to see you back after the Christmas and New year break - we will miss you over summer!


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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! 


This is what it's all about at Extra Mile Runners. A community of people brought together by one common goal - running - to improve our ourselves both physically and mentally with a few laughs along the way! Thank you for being part of our team. 


  • 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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