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RaceTeam - Week 2


WEEK 2 Newsletter


We are underway! You have done your first track session and a 5km time trial, what an introduction! Below is the pace App for your Pace and Saturday sessions, from your 5km time you can now work out your "race pace", 10km and 5km paces for your sessions.

This week is just about finding your feet, getting to know each other and figuring out how the sessions work.  As the week's progress you will get better and better and more conditioned..we are off to a good start! 

The nervous wait before the Christchurch Half Marathon begins!

The nervous wait before the Christchurch Half Marathon begins!

Vdot Calculator

The VDOT calculator will give you an idea of your minute/km pace you should be running at in your Pace Sessions (refer to your programme). Remember that this isn't an exact science, if you have a GPS watch keep track of your min/km times and if you feel that these paces are too challenging or too easy use your breathing as a gauge.

Screen Shot 2017-09-13 at 8.23.17 AM.png

A really easy tool to use on your phone. Enter in your 5km time and the App will calculate your paces for 10km, 5km, and race pace. Swipe (right to left x 2) across to find your per min/km pace for each of these.

Apple App
Android App

If you don’t have a GPS watch which gives you your pace, use “perceived exertion” - how you feel ie:

Easy Running:
Easily hold a conversation, breathing easily - “gossip pace”.

Race Pace:
More difficult to hold a conversation but could still talk, slightly heavier breathing.

10km pace: 
Can’t hold conversation, concentrating and pushing self but not extremely hard.

5km pace:
Can’t talk, heavy breathing, focused and really pushing yourself .

All Out:
Running as fast as you can.

Technique Tips: TRACK SESSIONS

In the track sessions, there are a couple of things we need to think about:

The intensity gauge: As you are building your pace each set you want to look at your paces on your watch, stop your watch after each set and try to improve on your average pace each time. 

Technique under intensity:
As we get tired, our form drops. So be mindful that when you start to get tired in these sessions think:
1. Posture (eyes up)
2. Chest lifted
3. Relaxed upper body
4. Cadence*

Using mental cues can help us be more efficient when things start to get a little tough. Remember, if you are new to intensity running then just take it easy in the first couple of weeks to figure this stuff out.

*Check out the Education section below for more on this...


  • Monday 1 April 6.10am
    Meeting Point: Netball Courts, hospital end, South Hagley Park
    Pace Session (refer to your programme)

  • Wednesday 3 April 6.10am
    Meeting Point: Netball Courts, hospital end, South Hagley Park
    Track Session


  • Tuesday 2 April 5.40pm
    Meeting Point: Netball Courts, hospital end, South Hagley Park
    Track Session

  • Thursday 4 April 5.40pm
    Meeting Point: Netball Courts, hospital end, South Hagley Park
    Pace Session (refer to your programme)


Course Description:
All roads are open, please run on the footpath at all times and stick to the road rules please! Your safety is your own responsibility.

  • Run towards Princess Margaret Hospital. Continue along past the Cashmere Road shops until Hoonhay Road. Turn Right.

  • Run up Hoonhay Road to Rose Street, Turn Right. 

  • Run up Rose St to Barrington St. Turn Right. 

  • Cross over Barrington Street at the pedestrian crossing, continue along Barrington St (towards the hills). At Ashgrove Terrace, turn left and follow the river to Colombo St. DO NOT CROSS OVER. 

  • Follow our cones and directions to Ernlea Terrace which leads to Ernlea Clark Reserve. 

  • Run through Ernlea Clark Reserve (following the riverside pathway all the way)  coming out onto Barrington Street. Cross over carefully and follow the riverside pathway back to the start/finish area. At the 6km marker, turnaround and reverse the course.

    Programme Notes:

    12.5km: Out and back to 250m marker then out and back to 6km marker
    16km*: Out and back to 2km marker then out and back to 6km marker
    18km*: Out and back to 3km marker then out and back to 6km marker

    *Intermediate and Advanced programmes - you have pace work within your run, refer to your programme.

Click on image to enlarge



Jack Daniels is one of the world's top running coaches and thinkers. Over the years he as trained many of the world's best athletes who have achieved amazing results. 

There's a story where he and his wife went to watch the running events at the Olympics in 1984. While everyone in the crowd were entertained enough by the runners competing, Jack and his wife spent their time counting how often the top runners feet would hit the ground every minute.

This was a massive task but by the end of it they discovered a very interesting fact:
Just about all of the top runners had a turnover around of 180 foot falls a minute. 

This number of 180 is important for runners of all abilities. When we have this many foot falls a minute it encourages your body to move in a more efficient and safer way.

There's lots of detail that we could go into here but if you imagine your hips when they are running they are making a zig zag motion up and down, as runners, we want to limit this up and down motion as much as possible as it causes more impact, which increases fatigue and slows down forward momentum.  

Movement of hips - we want to aim to minimise this movement and aim for as little "up and down" motion as possible.

Movement of hips - we want to aim to minimise this movement and aim for as little "up and down" motion as possible.

When runners hit 180 foot falls per minute they are naturally decreasing the up and down heights of their vertical displacement, this means they will be able to run faster with less energy.

So what does this mean for you? 

Ultimately we should all be aiming for 180 steps/min. Use your stopwatch and count the number of footfalls you make in 30 secs - then double it. Once you have your number you can identify if you need to increase or decrease your foot falls, most people will need to increase. 

At first, 180 may be a massive step up in turnover for you, if that's the case aim to improve it by around 5-10% for a couple weeks and then build from there. Ultimately all levels of runners should be aiming for that magical 180 steps per minute. 

What does 180 bpm sound like? 

Tip: It's pretty fast! Try downloading music with a slight increase in beats per minute (bpm) you are aiming for and put on your ipod and practice running in time to this.

We work so hard to enjoy that one moment, that finish line feeling.  

  • On Time Starts
    We always start on time! Please make sure you are at the sessions a few minutes early so you can "check in" for roll call and hear the session briefing. We don't wait!

  • Headlamps - please bring a headlamp morning crew, it is dark and we don’t want you to trip over!

  • A reminder about the Club10k and RaceTeam private Facebook group - it’s a great place to connect with your team: Click here to request access (we will respond within 24hrs).

  • Consistency is key team..get to the sessions. 

  • Well done in getting through the first week. You are doing great!

'Have a gear bag that stays in your car for those unexpected moments..vaseline, bandaids, warm clothes, a towel, emergency coffee a good girl guide/boy scout and always be prepared!.' - Jennifer

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