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WLG Club10k - Week 5


WEEK 5 Newsletter

REflect and refocus

One thing we can forget to do when we are moving towards a goal is to stop and see the progress we have made. Although it makes sense as we are still looking towards the end target but it's so important that we stop along the way, take a moment to see our progress and celebrate this. 

When we started training together you may have looked at the programme and thought that it seemed nearly impossible, but you have kept turning up each week and have kept on challenging yourself to take the next step forward.

We still have a few more challenges in front of us but take a moment to pat yourself on the back. 


This Week's sessions

  • Monday 30 September 6.10am
    Meeting Point: Waitangi Park (Herd Street end) Click here  

  • Wednesday 2 October 6.10am
    Meeting Point: Waitangi Park (Herd Street end) Click here 

  • Saturday 5 October 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.

    Beginner doing 4km, walk 5mins x 2
    Run to the 4km marker, walk 2.5mins, turn around walk 2.5mins and then run back to start/finish at Cog Park.

    Intermediate doing 10km:
    Run to 2km marker, turnaround run back to start. Use this as your warm up. 
    Then run out and back to 3km marker on the same course. 

    Club10k Advanced doing 12km:
    Run to 2km marker, turnaround run back to start. Use this as your warm up.
    Then run out and back to 4km marker on the same course. 

Screen Shot 2019-09-26 at 8.26.35 AM.png


In support of the All Blacks and the RWC 2019, we want you to come to this Saturday’s session wearing your team colours whether it be All Black or otherwise!

Completely optional, but we want to get our team together to support our national team..and of course our runners from other nations - show us your colours!

Section 2: Refer to above description for your turnaround marker


Because we have hit the half way point it's time to do some mental reward work.

At this point we can sometimes still only see the big steps that we have in front of us, that's why we have this list of questions below for you to answer that will help you realise what you have gained to this point and may help you stay motivated till the end of the programme. You can choose to just think about your answers or you can write them down, it's entirely up to you. 

1. What are the physical benefits that I am feeling from the training I have been doing? 

2. Which sessions have I enjoyed the most and why did I enjoy them? 

3. What are the mental benefits that I have experienced from doing the programme? 

4. Why should I be proud of what I have done? 

5. What have I learnt about myself that I can take into other areas of my life? 

6. If the current 'you' could go back 4 weeks ago what would you tell yourself about how well you have done? 

By thinking about these questions we realise that we have made progress. This creates a feeling of success which is important in creating belief in our ability to achieve our goal. While there is still work to be done the more you build your belief the higher the chance that you are going to make it to that 10k finish line in a way you are proud of.


Tight calves are a common ailment for our runners and can lead to several injuries. We hear it so often, but what can you do to reduce the risk of injury caused by tight calves? Below is a quick clip showing great stretches - which if done correctly will make your run more enjoyable. 

This is speech from Al Pacino in the movie Any Given Sunday to watch when you are struggling to put your running shoes on and get out the door!

  • Remember to stay focused and keep turning up ;-).

  • Please stick to our programme and courses 100% of the time.

  • Make sure you are at the session in time for roll call and briefings.

  • Keep up your great work - you are doing so well!

'There will be days that you have every excuse under the sun not to go to a session. These are the very sessions that you absolutely HAVE to go to as these are the ones that give you the best sense of achievement.' – Pam Thomas

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