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Club10k - Week 1

 

WEEK 1 Newsletter

We're stepping up to running 10k! 

Every Thursday afternoon for the next 8 weeks we will be sending you a newsletter like this which includes the following week's session details, education, inspiration and any specific information about the following week's runs. 

We want to say a big hello to the Get up to Fivers who are stepping up to the next level with Club10k as well as our new runners to Club10k, it is great having you all on board. 

Over the next 8 weeks we are going to be working together as a team to get you running 10k. There'll will be some challenging days and days where you feel on top of the world, together we will get you there in a way that you can be proud of. 

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Refer to your programme for details on each session
(Download your programme below)

MORNING GROUP

  • Monday 8 July, 6.10am
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

  • Wednesday 10 July, 6.10am
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

EVENING GROUP

  • Tuesday 9 July 5.40pm
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

  • Thursday 11 July, 5.40pm
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here

BOTH GROUPS

  • Saturday 13 July, 7.30am
    Meeting Point: South Hagley Park (Deans Ave side) Click here
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.

  1. Run down the pathway in the middle of the park towards the netball courts.

  2. At the end of the pathway turn left and run towards the hospital.

  3. Continue around the perimeter of South Hagley Park until your turnaround.

  4. KM Markers out: 3km & 4km.  Run to your half way marker then turn around and reverse the course back to the start.

Programme Notes:
Beginner: Jog 3km, walk 5mins x 2
When you get to the 3km marker, walk 2.5mins then turnaround, walk 2.5mins then jog the last 3 km. There is no intensity running to your session, the jog is easy running - gossip pace ;o)
Advanced: 8km
No intensity to your session, easy running building up conditioning.
Return: 8km with pace work (refer to your programme)
You have pace work in your session, be wise with this intensity section (80% = uncomfortable running) and be responsible to this set.

Saturday Course: Click on image to enlarge


Download your programme

Depending on which group you are doing, make sure you use the correct programme over the next 8 weeks.

6.10am Morning Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

5.40pm Evening Programme:
Download the programme (.xlsx file)
Download the programme (.pdf file)

There are 3 different programme levels to choose from:
Beginner, Advanced and Return (for those who have done Club10k before).

Choose a level that feels right for you at your current ability. We don't mind if you change levels after the first couple of sessions if you feel it is too comfortable or too challenging the key is to work at a level that is challenging you a bit but so you are achieving at every session. 

There is also a comments page where you can put your daily comments on your training and a fridge checklist that you can print off and put on your fridge so you can give yourself a tick each day you complete your training. 


Each week we put a Facebook question to all our teams - it is a great way to share tips and experiences ;o)


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How the sessions work 

Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the 'Club10k" Roll Call.

Saturday sessions: When you arrive please tick yourself off the roll call which will be on a table at the session. 

Bring a Watch:
You will need a watch with a stopwatch function as some of your runs are based on time, if you have a GPS watch these are a great tool to keep you wise to your paces. For the weekday sessions our coaches call out your times for you.

Key Bag:
We have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Headlamp:
Please bring a headlamp to the sessions, the mornings and evenings are very dark now, we want you to be able to see but also to be seen!

Stretches:
We will take you through stretches at the end of your session then you are free to go!


Session Outline

There are 3 group sessions each week. When you registered you nominated whether you will be doing morning or evening sessions. Below is a description of each of the group sessions. 

Track Session

Evening Group: Tuesday evening 5.40pm
Morning Group: Wednesday morning 6.10am
Location: Netball Courts, South Hagley Park

The track session is your interval training. A coach will be calling out your intervals as you run around a track that we set out on the netball courts at South Hagley Park.

Before your Track Session our coach will take you through a 10min strength warm up, you will do 10 exercises (1 minute per exercise) - we will provide the resistance bands for this session. These movements are aimed at strengthening the areas we use for running and recruit (and "wake up") the correct muscle groups, they will take a couple of sessions to get used to but are very beneficial to your running. 

Please refer to your programme for the track session intervals, you don't need to remember them as the coach will direct you at the session but it is a good idea to be familiar with the session before you begin.

Strength/Repeat Session

Evening Group: Thursday evening 5.40pm
Morning Group: Monday morning 6.10am
Location: Netball Courts, South Hagley Park

Our coach will guide you through this session. The session has a combination of strength and interval based running and has been designed to improve your strength and aerobic fitness.

You will start with a 5min warm up followed by the circuit/run sets. 
The sets are short and sharp so timing is crucial and quick transitions.

On the 4min run sets (refer to your programme), the aim is to get further along the course each time in the 4min sets.

ENDURANCE SESSION

Saturday morning 7.30am
Location: Various

This is your long run session. You will see on your programme that the distances increase each week until we get to the longest run in Week 7.  Refer to your programme and weekly newsletters for each week's session. 


You will have days where every excuse comes into your head as to why you can't do a session - it is on those days where you just need to get yourself to the session and we will look after you. 


  • Because a lot of the programme is based on timed running make sure you bring your own watch to every run. It doesn't need to be flash, just with a stopwatch function, of you do have a GPS - these are a great training tool. 

  • Please bring a headlamp to the sessions, the mornings and evenings are very dark It is for your safety so you can see - but also be seen!

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.

  • There will be a lot of new people joining all of the crews next week. If you have been a part of the team for a while make sure you give them a great Extra Mile Runners welcome. 


'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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