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Club10k - Week 7

 

WEEK 7 Newsletter

Home Stretch

This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate and Advanced runners are going for speed.

Intermediate and Advanced crew -  use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself. 

You guys rock! You are so close ;-)

Your team is behind you 100%!

Your team is behind you 100%!



MORNING GROUP

EVENING GROUP

BOTH GROUPS

  • Saturday 19 October 7.30am
    Meeting Point: Hansen Park (entrance off Hawford Road)
    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description:
    All roads are open, please run on the footpath at all times and be aware of your surroundings. Stick to the road rules 100% team!

  1. From our start point, run down Fifield Tce following the river (on your left) all the way until Ensors Road - DO NOT CROSS OVER. Turn left, then first left into Riverlaw Tce. You are now on the other side of the river running back towards Hansen Park.

  2. At Armstrong Ave, turn right and run up to Centaurus Road. Follow Centaurus Road until Aynsley Terrace - turn left.

    NOTE: You will see some RaceTeam runners continuing straight up over the hill - you don’t do this -TURN LEFT into Aynsley Tce.

  3. Follow Aynsley Tce until you see our cones that will cross you over a bridge and into Louisson Place which will lead you back into Hansen Park, the 4.5km marker will be along the pathway in Hansen Park.

  4. Turn around at your turn around marker.

    Programme Notes:
    Beginner (9km): Out and back to 4.5km marker
    Advanced/Return: (14km) (Return - faster second half):
    Out and back to 2.5km marker first, then Out and back to 4.5km marker. 

Click on image to enlarge


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This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.

The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.

The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time. 

The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!

Have a think about your approach for this Saturday before the run and then run smart. 


Here's a cool short film about running. It's deep, but that's where running takes us ;-) 


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NEXT PROGRAMMES:

Our next Get up to Five and Club10k programmes start 28 October (the week following your final run) and are our last programmes for 2019!

Keep an eye out in your Inbox on Thursday 17 October as we will be sending you a special deal for those of you wanting to continue on and register for our next programmes (both Get up to Five and Club10k).

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


'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances


 
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