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Club10k - Return Week 6

 

WEEK 6 Newsletter

Finding the next level

With only a few weeks to go before your final 10k run day now is a good time to focus on getting the most out of your sessions.  

Your Week 6 Saturday session has an 8km run for all of you. You have done this before so this is a good opportunity for you to take a risk and try to run at a faster pace than you normally do. In this week's education we share one of Coach Bevan's Fitness Behaviour podcasts which has tools that you can use when the intensity kicks in. Remember, it's about taking you to the next level ;-) 

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MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 22 June 7:30am
    Meeting Point: Jellie Park, Greers Road Side
    Course Map: Click here
    This is a map for all our groups, you will do a portion of it.

    Course Description:
    All roads are open, please run on the footpath at all times and stick to the road rules 100% - be safe out there team!

  • 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 the 4km marker

  • This is an out and back run. 

    There are different objectives to this session for the different programme levels:

  • Beginner programme: 8km - no intensity

  • Advanced: 8km Fast - this is an uncomfortable run working at your own pace that makes you work hard.

  • Return: 8km Race - this is all out for you guys, work at the pace you know you can maintain for the 8km distance and be wise with your pace strategy.

Click on image to enlarge


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post run celebration

After your Final Run we will have our Post Final Run coffee and catch up.

Here are the details: 
Date: Saturday 6 July
Time: 9.15am - 10.30am
Venue: Birdwood Cafe, 76 Malcom Ave

Make sure you book this in because it's a special way to finish this step in your journey.

*A medal is given to our runners who are there at the final run day and do your 10km run for the first time. Our returning Club10k runners also get a medal if they have not received one before.


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Your Week 6 Saturday run has the team all doing 8km. For our Intermediate and Advanced runners, you are trying to run a fast 8km run. This isn't about just getting the run done. It's about trying to push at a higher level for the whole run.

Coach Bevan has done a podcast on ways to develop your mind for intensity training. We think that it would be a good idea for you to have a listen to this and then practice the tools he shares in next weeks run. 

The show runs for around 40mins, the key content starts around 5mins into the show.


Here's a cool clip about Meb Keflezighi and how he came from nothing to being a 3 time Olympian.  


WHAT NEXT?

Some of you have been asking about when our next programmes start.

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Get up to Five and Club10k

Our next Get up to Five and Club10k programmes start 8 July the week following your final run.

We would love to see you back and help you keep your habit of running up and see you take your running to the next level. 


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RACETEAM QUEENSTOWN 2019

Our next RaceTeam is RaceTeam Queenstown which starts 9 September. If you want to do the next Club10k programme, your final run will be on 31 August, so you would have 1 week recovery before you start RaceTeam - perfect timing!

Registrations for RaceTeam Queenstown will be open mid-July.


Saturday Runners

Our regular Saturday morning group run group. Saturday Runners is a way you can get 1 group session in a week with the team outside of your own training during the week. To find out more about Saturday Runners and to register:


'Keep coming to the sessions even if you have to walk because of tiredness.'

– Ange Soper


 
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