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WLG Week 3 Return


WEEK 3 Newsletter


Some of you may be finding that 7.5/10 in intensity is a little tough. This is understandable as you are learning the skill of intensity so it will take a few sessions to help you gain that understanding.

Recap last week's newsletter if you feel you are way off but remind yourself that at this stage there will be times where you go too hard and times where you go too easy, it's all a part of learning ;-).

You can't beat Wellington on a day like this!

You can't beat Wellington on a day like this!

This Week's Sessions

  • Monday 22 July, 6.10am
    Meeting Point: Waitangi Park (Herd Street end in the playground) Click here
    Course Map: Click here

  • Wednesday 24 July, 6.10am
    Meeting Point: Waitangi Park (Herd Street end in the playground), Click here
    Course Map: Click here 

Cog Park Start Point

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 Return level - 3km marker will be out. All other runners running to time.

Saturday's Course: Click on image to enlarge


Four steps to good Form

You'll often hear the coaches talking about good technique. Technique is an important part of running because it helps us to move faster, make us more efficient with our energy and helps prevent injuries. For the newer runner there tends to be a few key technique errors that we see:

  • Posture relaxes when tiring (shoulders rolling forward)

  • Heel striking

  • Over striding

  • Eyes looking down

These four steps below will help you understand what they are and give you an idea on where you can focus to improve these.                

Remember that the coaches are always here to help you with your technique so don't be afraid to ask if you have any questions. 

Click image to enlarge

Here's a cool clip with great runners talking about what it means to be a top runner.

  • Please read your newsletters each week.

  • You are doing so well it is great to see you stepping up to the next level. 

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!

'Do it in your own time, so long as you keep pushing yourself. Don’t try to keep up with the group if you can’t.' – Emily Murray

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