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WLG Week 4


WEEK 4 Newsletter

keep ticking the sessions off!

At this point in the programme as we approach half way your bodies may be feeling a little fatigued, so at this point we want to remind you of how important it is to stretch after every session.  We would hate it if you got injured at this stage so this week we really want you to focus on stretching and this is the key topic in week's educational down below.

If you are feeling fatigued and tired at this point, take some time to think about good recovery strategies. Can you get to bed 10 mins earlier? What do you know you need to do to ensure you have a quality night's sleep? Can you have a relaxing bath on the weekend? Do the people in your lives know when your training sessions are and how can they support you (and how do you communicate this to them) towards you being successful in this goal. All of these things can help you have a good "headspace" at each session. Remember, running is physical - but a lot of it is mental also. 



From this week onwards (Week 4) and up to and including Week 6 we change the strength circuit slightly. The movements are similar but more dynamic and the circuit is condensed. Our coaches will take you through these movements in the session. Please still bring your mats. 

Watch your Week 4 Meeting with Coach Bevan:


  • Monday 23 September, 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 25 September, 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here 

  • Saturday 28 September, 7:30am
    Meeting Point: Lyall Bay Park, Click here
    Course Map: Click here  

Course Description:
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.

  1. Starting at Lyall Bay Park run down the pathway to Lyall Bay Parade. Turn right.

  2. Cross over to waterside pathway where indicated via zebra crossing.

  3. Continue along Lyall Bay Parade towards Houghton Bay until your turnaround point.

  4. Everyone is running to time, turn at half way on your watches.

  5. Please use the zebra crossing to cross back over Lyall Bay Parade on your return.

Curse Map: click on image to enlarge

Lyall Bay Meeting Point Image


Body Care 

We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips which will help to relieve any muscle soreness.   

Stretch: Before we started the programme we sent you information on stretching, but here it is again in case you have misplaced it:

Print it off and put it somewhere where you will see it everytime you finish a session, make sure you spend the time to work through these stretches, your muscles will thank you for it, trust us!

Massage: Investing a bit of time into massage will have great benefits. You can do this yourself by getting some oil, rubbing in deep heat and then massaging the sore areas. You could get a partner to massage you or go to a massage therapist.

Yoga: If you can get to a stretch class like Yoga or Body Balance at Les Mills you'll find your body will thank you for it.

Yoga at home: There is a fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant. Click here for the Yoga for Runners video.

Legs up the wall: This is a trick many experienced athletes use. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 

Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity. Remember that you want to be working on 6/10 in intensity. 


Muscle soreness caused by fatigue and new movement is a part of the journey - by including the tips above you'll be able to reduce the soreness and at the same time you should feel good knowing that  this soreness is a sign that you are growing your body.

Remember if you feel pain that is more like an injury you need to get the advice of a physio - have a chat to us if you are unsure. 

A simple question - Why do you Run?

  • Keep it up team, you are looking stronger.  You are just about halfway through the programme!

  • Consistency is the key to improvement. Just focus on one session at a time.

'Make time to turn up. Set small goals 'I am going to get to the next tree and then see what happens'. Pace – highly important.' – Sarah Webster

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