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RaceTeam - Week 5


WEEK 5 Newsletter


Week 5 introduces the longer pace sessions on Monday morning and Thursday evening and we have our long runs starting this Saturday.

A couple of timing changes to note for the next 3 weeks:

  • Monday morning team start at 6.00am in Weeks 5, 6 & 7

  • Saturday morning's have 7am starts in Weeks 5, 6 & 7

  • Check out your programmes to see what your sessions involve, we also have your second 5km Time Trial coming up.

Your Week 5 Saturday session has our first long run, break the course down into small chunks and use this run to practice your race nutrition. 

We have a big few weeks ahead, so remember to look after your bodies outside of the sessions with good recovery, stretching, rolling and listen carefully to what your body is telling you ;o)



Both Groups

Saturday 12 October 7.00am * Note early start time*
Meeting Point: McCormacks Bay McCormacks Bay Road
Course Map: Click here 

Course Description:
All roads are open, please follow the road rules 100% and be responsible for your own safety at all times.

  1. Starting at McCormacks Bay Reserve, cross over safely at the start, start your watches once you are across the road.

  2. Run around McCormacks Bay Road towards Ferrymead.

  3. At Main Road - follow our cones to turn right and run up the course-way towards towards Beachville Road (running towards Sumner direction).

  4. Where our cones indicate - CROSS OVER Main Road CAREFULLY. Turn left then first right into Beachville Road. You will be directed by cones to run on the footpath on the waterside of Beachville Road.

  5. Follow Beachville Road all the way around back onto Main Road, turn left and follow the water all the way out to Sumner.

  6. Once out at Sumner - run towards Cave Rock and run along the Esplanade beachside pathway to the very end.

  7. At the end of the Esplanade, turn right, run along Heberden Ave to Nayland St.

  8. Continue along Nayland St the furthest marker which is 8km.

  9. KM Markers out: 1km, 2km, 7.5km, 8km

Programme Notes:
15km: Out and back to 7.5km marker
18km: Out and back to 1km marker then out and back to 8km marker
20km: Out and back to 2km marker then out and back to 8km marker

Course Map: Click to Enlarge

Water Stations
There will be 2 x water stations on this course. Water will be provided at these stations. Please carry any nutrition you need with you. See the above map for these locations.

Extra Mile Runners T-shirt Sale!

When: Saturday 12 October
Where: McCormacks Bay Meeting Point, Christchurch (at the end of the session)
What: Extra Mile Runners Adidas T-shirts all $20!!
Cash Only (thank you)

Tshirt Sale Imge.png


Recovery Strategies

We are heading in to the part of the programme where we are running longer. These endurance runs are an important part of the programme as they condition the body but unfortunately long runs do increase the risk of injury.

We need good recovery strategies for our long runs. In the Race Nutrition video we talked about post run nutrition which is extremely important, along with good nutrition here are some tips for good recovery strategies to help your body recover quicker so you can prepare your body as best you can for your next session. 

  1. Hydrate as soon after your run as possible (15mins or so) with water and continue to do so 24 hours after a long run.

  2. Eat a small meal with protein (protein aids muscle repair):
    Protein shakes, chocolate milk, cottage cheese, almonds, eggs, peanut butter. low fat yoghurt.

  3. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas and lying on your back with your legs extended up a wall has several benefits and helps aid recovery in the following ways:
    a) Gently stretches your hamstrings
    b) Circulation: As your legs are higher than your heart, gravity can help the circulation of both blood and lymphatic fluid move back towards the upper body which helps rebalance after a long time on your feet.

  4. Eat a decent sized, healthy meal

  5. Take an Epsom salt bath:
    Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with a roller and get in a good stretching session. Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.

  6. Get plenty of sleep!

    Reflect: Your body is going to be put under stress in these long runs. Whilst it is making you stronger, you will feel fatigued. Rest is key but also reflecting on your performance is important. Congratulate yourself after each of these intense should be proud of yourself.


The Vertical Kilometre, Dolomites Italy. This is a leg buster - but great views at the top!

  • Runners Tummy: one of the curses for runners. Click here for information on this annoying condition and a couple of tips that may help.

  • Practice, practice, practice your nutrition on these long runs, figuring out what works best for you is invaluable to ensure you have the right energy at the right time on your run.

'Use mental cues for your long runs - break the course down into sections and approach each section with good technique in mind’. Coach Bevan

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