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Club10k - Return Week 5

 

WEEK 5 Newsletter

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Half Way! reflect & refocus

You have just hit the half way point. As most of you have stepped up in the programme you may be finding it very challenging and sometimes when we are in this place we forget to remind ourselves that we are doing well. That's where having markers that help you stop and see your progress can help.

We are now in the second half of the programme and it is time for you to think about what you have achieved over the last 4 weeks. While there will have been tough moments within this time we are sure there will have been moments where you can see your growth. Let yourself feel good about this and start to feel good about the second half of your journey. 

Keep up the good work, you are doing great. 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

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Rugby World Cup Themed Run!

In support of the All Blacks and the RWC 2019, we want you to come to this Saturday’s session wearing your team colours whether it be All Black or otherwise!

Completely optional, but we want to get our team together to support our national team..and of course our runners from other nations - show us your colours!


Course Description: 
All roads are open, please always run on the footpath and take care at busy road crossings, your safety is your own responsibility. 

  • Run up Greers Rd to Memorial Ave, turn left into Memorial Ave

  • Run up Memorial Ave to Ilam Road and turn left.

  • Take first left into Chateau Drive running all the way around the cul-de-sac and back out to Ilam Road

  • Turn left and via left onto Aorangi Road

  • Run all the way along Aorangi Road to Wairakei Road, Turn left.

  • Run up Wairakei Road to Greers Rd, turn left.

  • Run along Greers Rd to 5km marker.

  • KM markers out: 4km, 5km

  • Advanced and Return Programmes: 12km - at the start, do out and back to 1km marker in opposite direction first (see map), then out and back to 5km marker.

Click on image to enlarge


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Stretching is a waste of time if not done correctly

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. 


What happens when you get busy in life? What is the cost?


  • If you would like to help your body out, get a sports massage for those tight muscles. We recommend the team at Active Health. They know our programmes and are the same team who do the Muscle Balance Tests.

  • Remember to stay focused and keep turning up ;-).

  • Keep up your great work.


'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


 
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