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Club10k - Week 6

 

WEEK 6 Newsletter

You are becoming an athlete

We are getting close to the completion of this goal and the belief in yourself is growing.

What the coaching team is loving is that you are now starting to explore how to get faster and stronger. This is a different direction from just trying to complete a distance. You guys are becoming athletes, we love it! 



MORNING GROUP

EVENING GROUP

BOTH GROUPS

Saturday 17 August 7:30am
Meeting Point: Jellie Park, Greers Road Side
Course Map: Click here

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


Post Final Run Celebration, Reflection and Medals

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On the 31st of August you are going to run 10km and we want to celebrate!

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

Here are the details: 
Date: Saturday 31 August
Time: 9.15am - 10.30am
Venue:

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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Those of you who started with Get up to Five will notice that our focus in Club10K has moved on from just completing the sessions to introducing intensity and a bit of speed work. The coaches are now starting to teach you about how to improve your speed.

When it comes to improving your speed through your movement as a runner the 2 key physical areas which are important to focus on are stride length and stride rate. 

  • Stride length is the distance your legs will go on each foot fall. Different distances require different stride lengths, for example a sprinter stride length is longer than a marathon runner, but ultimately we should all be aiming to increase the distances of our stride length over time.

  • Stride rate is the number of steps you take, this is often measured per minute. If you look at good runners across all distances the stride rate tends to be around 180 footfalls per minute, for them the difference in speed comes from their stride length.

Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover.

Take note of your turnover. We are aiming for the blue rhythm in this image. Shorter steps and higher turnover.

Different runners need to focus on improving different areas. If you feel you have a short stride length you can aim to lift your feet higher as they kick back behind you and then bring your knees up more as you bring the knee forward (remember to always maintain your posture and to try to land your feet under your hips).

Watch the video below of Mirinda Carfrae who is the fastest female Ironman runner in the world. 

Task:

If you are trying to improve your stride rate measure how many steps you take in 1 minute. Time yourself for 1 minute and count how many steps you take. If you are well below 180 spend some time practicing improving your footfall by by 5-10%. For example if you are taking 150 steps per minute aim to improve this by 5-15 steps. 

While improving stride length and stride rate are great ways to help get faster we don't want to create too much change too quickly. If you create massive change in your movement quickly you hugely increase your risk of injury. Instead of focusing on this all the time, aim to focus on it for around 2-3mins a couple times in your easier sessions each week. This small change in awareness will create the adjustments you need in a safe way. 

While this advice is important make sure you talk to a coach about where you need to improve. We want to make sure you focus on the correct adjustments based on your movement. 


Here's a good story about a marathon pacer taking it all the way. 


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 2 September! As you are doing a current group with us, you can access the earlybird rates via the buttons below.

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.

Registrations for RaceTeam Queenstown are open now:



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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