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WLG Week 5


WEEK 5 Newsletter


You are half way though the programme, it's time to pat yourself on the back for reaching this point and to reflect on what you have learnt and achieved in the past 4 weeks. 

Take time to think about how far you have come, has your decision making changed around exercise since beginning the programme? Is it getting easier to get out the door to do your sessions? Are you starting to feel a little fitter? Are you finding that training in a group is making this challenge a little bit more fun? 

Your answer's may not all be resounding "yes'es" but we know that you will be starting to feel some benefits of what we are doing here. Keep up the routine, keep ticking off those sessions as we start working on the second half of the programme. You guys rock! 


Watch your Week 5 Meeting with Coach Bevan:


  • Monday 5 August 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here

  • Wednesday 7 August 6.10am
    Meeting Point: Waitangi Park (Herd Street end, in the playground),
    Wellington CBD. Click here
    Course Map: Click here 

  • Saturday 10 August 7:30am
    Meeting Point: Cog Park (Evans Bay Parade)
    Course Map: Click here

    Course Description:
    All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
    > Start on the footpath outside Cog Park.
    > Turn right and follow Evans Bay Parade towards Oriental Parade.
    > Please keep left on the footpath and be mindful of other users using the pathway.
    > At your turnaround point, turnaround and come back in exactly the same direction.
    > For our runners doing the Return programme, there will be a 3.5km marker out for you. All of our other levels are running to time.
    > Out and back course.

Cog Park Meeting Point

Map of Course: Click on image to enlarge


At the end of this weekend you will have hit the halfway point in the programme and while there is still a big part of the journey in front of us, now is a good time to stop, refocus and think about what you have done well.

Here are a few quick tips to make sure you finish the second half strong:

1. Stick to the programme
If you are struggling to find motivation to do a session, just try to get out the door with the view of doing a short session. Most of the time, once you have your shoes on and get going you will find the motivation to do the session. The hardest part is getting out the door. 
2. Easy does it
Remember that you need to succeed in every session, so if you feel it is getting too tough, ease up. Use the question 'I'm I working at 6/10?' will help you stay focused on this. 

3. Look after your body
We sound like a broken record - but stretch after every session and get little niggles seen to by a physio.  

4. Congratulate yourself
Because each week the programme keeps building we can forget how far we have come. This time 4 weeks ago you may have been fearful of the distances that you now find easy. Take some time to reflect on how much you have progressed, try to be specific here, you are doing an amazing job, you deserve to give yourself some praise and reward (shout yourself a massage!).

5. Refocus
Take some time to think about any areas you could refocus on. You may have found that you are letting some bad habits creep in. By identifying these you can create a plan that will get you charging with 100% focus. 


As a group you are really impressing us with your attitude, commitment and the progress you are all making. By spending a bit of time to see how well you have done to this point you will be ready to face the last 4 weeks with enthusiasm and motivation ;-) 

New Zealand has had some legendary runners over the years. One of our most amazing performers was Peter Snell. Watch this clip to see some of his amazing accomplishments.

  • Remember it's time to stay focused and keep turning up!

  • Please check in at each session with the coach taking the roll call.

  • You are legends. We are so proud of you!

'Just turn up to the sessions. Every session counts'
- Jenni McGuiness

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