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Epic - Week 6


WEEK 6 Newsletter

10km hill race

You are half way through Epic. By now you will be feeling stronger - remember how far you have come since that first session. 

Your Week 6 Saturday session is a 10km hill race and it will challenge you. It is a 3 lap course with some steep parts in it. Be strategic on each lap, and think technique when the going gets tough. 

You are doing so well - keep it up, every single session is taking you once step closer to Epic race day. 

The Epic team before their 10km hill race

The Epic team before their 10km hill race

This Week's Sessions

  • Monday 29 July, 6:10am
    Meeting by the helicopter pad in Hagley Park (by the netball courts).
    You will not know what this track session involves, so keep an ear out for the coach calls. The purpose of keeping this session a mystery is to help you learn your pacing strategy and to develop your adaptation skills both physically and mentally when you don’t know what is coming next.

  • Wednesday 31 July, 6:00am* (note early start time)
    Meeting Zeroes Cafe on Cashmere Rd.
    Hill Repeats with sprint section

  • Saturday 3 August, 7:30am
    Meeting Point: McMillan Reserve, Dyers Pass Road (there are no toilets at this meeting point).
    Course Map: Click here

    This is a 3 lap course. Each lap is 3.33km.  

  • Start at McMillan Reserve and run up pathway to Dyers Pass Road. Turn right. Follow Dyers Pass Road to The Cup Cafe (not stopping for coffee..).

  • At The Cup Cafe, turn right down Hackthorne Road. At the bottom of the hill turn right. Follow Cashmere Road.

  • Take care crossing over Valley Road. Continue along until Purau Terrace. Turn right up Purau Terrace.

  • At the end of Purau Terrace there is a pathway that leads through a woodland reserve. Run up and through this Reserve coming out onto Overdale Drive. Turn left.

  • Follow Overdale Drive up to Dyers Road and turn right.

  • Run up Dyers Road to McMillan Reserve. Repeat x 3 laps

Saturday Course: Click on image to enlarge


Hill Technique

This video gives a good visual example of good uphill and downhill running technique. It's good for you to see what good technique looks like as it is hard to see yourself!

This is a cool clip of some guys running up Glenfinnan in Scotland. It's a pretty hill!  

  • For the Saturday 10km hill race, you may want to wear a headlamp as the first part of the run will be dark. 

  • You may find that your body is getting tired at this stage in the programme. Remember that you need to be good with stretching and you may even want to get a massage. This will help to keep your body strong over the last few weeks of the programme.  

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan

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