WLG Club10k - Week 7
WEEK 7 Newsletter
This Saturday (Week 6), everyone is doing 8km and is a challenging run. Our Beginners will be doing their longest run and our Intermediate are going for speed.
For those of you who are feeling good at the moment and have no niggles - use this as a 'risk run', this is where you take a bit of a risk with your intensity and run at a slightly higher level than you normally would. By doing this you might find a new level in speed for yourself.
You guys rock! You are so close ;-)
CATCH UP AFTER FINAL RUN
After your Final Run we would love to catch up with you for coffee at Poneke on Clyde Quay Wharf. Click here
No need to RSVP, just turn up from 8.45am!
This Week's Sessions
Monday 19 August 6.10am
Meeting Point: Waitangi Park (meet at the playground, Herd St end) Click here
Wednesday 21 August 6.10am
Meeting Point: (meet at the playground, Herd St end) Click here
Saturday 24 August 7:30am
Meeting Point: Shorland Park, Island Bay
Course Map: Click here
This is a different course to what you may have done in the past.
This is an out and back x 2 course towards Lyall Bay.
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
Cross over carefully at the start. Start your watches once you are on the footpath/seaside.
Run towards Lyall Bay:
2 sections to your run, start with:
Beginner (9km): Out and back to 2km marker
Intermediate (12km): Out and back to 3.5km marker
Advanced (14km): Out and back to 4.5km marker
then…all levels do “out and back to 2.5km marker.
This Saturday you are all doing an 8k run, for some it's about intensity, for others it's about duration. In this week's education we share how you should plan a run when you are trying for higher intensity.
The First Third: Before you even start you need to make sure you have a good warm up. Once you start your run you are focusing on trying to find your rhythm. It's important that you don't go out too hard, if we are thinking of the scale of 1-10 for intensity you want to be sitting on around 7.5/10. This is just a little bit harder than your normal running speed.
The Second Third: This section is all about control. If you are feeling great try to increase your speed but you only want to look for a small increase. A good question to ask yourself is 'can I increase my speed by 5%?'. The aim is to pick up your pace a little bit but not go too hard too early. Now you are working at 8/10 where you know you are working but you feel you could maintain it for a long time. You couldn't have a conversation at this time.
The Last Third: Now you are aiming to push hard, you are trying to work in an uncomfortable place. The breathing will be up and you will be experiencing discomfort. The key in this time is to focus on small targets in front of you, look ahead and see a visual point that you can focus on. As you get closer to the end you keep building your pace, it's really important at this time that you keep focusing on your technique, your body will be tiring so your technique focus will help you keep your speed up. Once you see the finish push as hard as you can right through to the last step!
Have a think about your approach for this Saturday before the run and then run smart.
Here's a cool short film about running. It's deep, but that's where running takes us ;-)
Our next Get up to Five and Club10k programmes start 2 September! (the week following your final run).
Keep an eye out in your Inbox on Thursday 22 August, as we will be sending you a special deal for those of you wanting to continue on and register for our next programmes (both Get up to Five and Club10k).
We would love to see you back, help you keep your habit of running up and see you take your running to the next level.
You have come such a long way, make sure you take time to reflect on how far you have come since you started with Extra Mile Runners.
Keep up your consistency.
Have we said how proud we are of you lately? ;o)
'Focus on your own achievement and don’t compare yourself to others in the group.' – Frances