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Get up to Five FAQ's

What is Get up to Five?

Get up to Five is an 8 week walk/jog programme. It is a programme for someone who has never run before or may have been active in the past but due to life/work commitments has fallen away from exercise and is wanting to get back into being active 3 times a week. It is also suitable for someone who is coming back from injury and needs a gradual approach to getting back running again in a safe way which includes general guided strength work. 

There are 3 group sessions a week and our coaching team are with you at each session guiding you through the programme. 

The Get up to Five programme combines the walk/jog component with with a body weight strength circuit to help strengthen the parts of the body needed for running. This is key - running is an impact movement, so we need to make sure the right muscles are doing the right job and we teach you how to move efficiently and build a good foundation and correct running technique. 

The Get up to Five programme has 3 levels to choose from; beginner, intermediate and advanced and starts at an achievable level where you do a combination of walk/runs combined with the strength circuit, as the weeks progress we work with you to increase your walk/run ratio so that you are doing more running than walking. By the end of 8 weeks you will be running 5 kilometres.

What does Get up to Five include?

  • We have a face to face introduction seminar before the programme begins to go over everything you need to know before we start
  • 3 group sessions a week over the 8 week programme - 24 sessions in total
  • The proven and trusted Get up to Five programme with different levels for you to choose from
  • A coaching team that will be with you every step of the way
  • Weekly newsletters that provide information and education that you need each week of the programme
  • A fantastic environment with people all working towards the same goal - running 5km

When does Get up to Five start?

Christchurch:  
Our next group: We
ek beginning Monday 27 August 2018
6.10am or 5.40pm weekday session options
Plus Saturday mornings 7.30am

Wellington:
Our next group: Week beginning Monday 27 August 2018
The Wellington programme is a morning only programme:
6.10am Monday and Wednesday, plus Saturday mornings 7.30am


Christchurch Group:

Start Date: Monday 27 August 2018
Weekday Session Time Options: 6.10am (Mon & Wed) or 5.40pm (Tues & Thurs) + Saturday mornings 7.30am
Introduction Seminar: Sunday 26 August 2018
Venue: Les Mills, Cashel Street Christchurch
Time: 1pm - 3pm

First Group Sessions for Week 1: 
Morning Group: 6.10am, Monday 27 August 2018
Location: Armagh Street Bridge, North Hagley Park, click here

Evening Group: 5.40pm, Tuesday 28 August 2018
Netball Courts (helicopter pad end), South Hagley Park click here

+ Plus the whole group has a session on Saturday morning at 7.30am.

From then on we will train together for the next 8 weeks. The weekday session meeting point/times do not change, the Saturday session is always 7.30am, the location changes week to week. 

5km Run: 7.30am, Saturday 20 October 2018

Wellington GROUP:

Start Date: Monday 27 August 2018
Weekday Session Times: 6.10am (Mon & Wed) + 7.30am Saturday
We have an introduction seminar the weekend before we start training together.
These details will be emailed to you once you have registered. 

First Group Session for Week 1: 
6.10am, Monday 27 August 2018
Location: Waitangi Park in Wellington CBD

From then on we will train together for the next 8 weeks. The weekday session meeting point/times do not change, the Saturday session is always 7.30am, the location changes week to week. 

5km Run: 7.30am, Saturday 20 October 2018


What if I can't make the Introduction Seminar?

If you can't make the Introductions Seminar - it isn't a deal breaker. 
We do send out a video of what we cover at the seminar after the seminar is held. Obviously a face-to-face environment is beneficial so you can meet your fellow Get up to Five crew and it is a bit more interactive, but we understand that life is busy and you may not be able to make it - so we have it covered ;o)


Will I be fit enough?

If you are currently not doing any exercise we recommend that you start by doing some walking three to four times a week. At this stage the amount of time you walk for isn't too important, it's more about getting the habit started. 

If you are currently doing some exercise just keep that up until the start of Get up to Five. 


When and where are the sessions held?

Christchurch

The weekday sessions are all held at Hagley Park, the session locations are as follows:

Morning Sessions: 
Monday 6.10am, Armagh Street Bridge North Hagley Park
Wednesday 6.10am: Hagley Netball Courts, South Hagley Park
Saturday 7.30am: Various Locations

Evening Sessions:
Tuesday 5.40pm: Hagley Netball Courts, South Hagley Park
Thursday 5.40pm: Armagh Street Bridge North Hagley Park
Saturday 7.30am: Various Locations

The weekday sessions are 60 mins and include a warm up, a body weight circuit (Weeks 1-6), the main jog section and a warm down. The Saturday morning run begins at 7:30am. These sessions are held at different locations around the city. The weekly email we send you will outline the meeting location and route of that week's Saturday session.

Wellington:

The weekday sessions are all held at Waitangi Park, the session times are as follows:

Monday 6.10am:  Waitangi Park 
Wednesday 6.10am, Waitangi Park 
Saturday morning 7.30am*

The weekday sessions are 60 mins and include a warm up, a body weight circuit (Weeks 1-6), the main jog section and a warm down. *The Saturday morning run begins at 7:30am. These sessions are held at different locations around the city (within 20mins drive of the CBD). The weekly email we send you will outline the meeting location and route of that week's Saturday session.


Is there a minimum age to participate in a programme?

Yes, the minimum age is 16 years old for any of our Extra Mile Runners programmes. 


CAN I BRING MY baby or fur baby TO THE SESSIONS?

Sorry, no. In the interest of safety for all our runners (and we get a lot of runners at each session!), please leave your children and fur-babies at home. 


How do the sessions work?

We always start on time. You arrive at the session 10mins prior to the start time and "check in" with the coach allocated to take your roll call (we keep track of attendance just to make sure you are staying on top of the programme). 

The Head Coach does a quick briefing of the session and you then get started. 
 
In Weeks 1-6 we have a body weight circuit component to the session followed by your jog/walk section then a stretch sequence at the end.  

Body Weight Circuit:
In the first 6 weeks of the programme you will do a body weight strength circuit at the beginning of the group sessions. the circuit takes approximately 20 mins and you will be taken through the circuit by our coach. 

The circuit includes body weight exercises that focus on identifying, engaging and strengthing the key muscle groups needed for running.

The exercises include working the following key muscle groups:

  • Glute (butt) strength 
  • Quad strength (front of the thigh)
  • Core (abdominal) strength
  • Calf Strength
  • Hip Flexors
  • Upper body engagement

Click here to see an example of Weeks 1 & 2 of the programme. 


Why do we do a body weight strength circuit when this is a running programme?

Throughout the years of Get up to Five we do see injuries occurring within the group and often they are the same injuries. It's very hard to see someone get half way through the programme and have to withdraw to injury - it's heartbreaking!

The main cause of these common injuries is weakness in other areas of the body which causes another area to over-compensate to help the weakness out..which leads to injury. 

The strength-circuit programme, designed by one of our physiotherapists - Hazel, takes place in Weeks 1-4 of the programme. It not only gives you an awareness of the muscles you use for running but will help strengthen these key areas and build a good foundation from where to start your running journey. Our aim is to get you to run 5km and this is a very important component. 


What if I have to miss some sessions?

You will get the most out of this programme if you don't miss a session, however we understand that you might not be able to attend every session. As long as you feel you will be able to get to over 85% of the sessions you'll be fine. We'll keep an eye on your attendance and if you miss a few we'll get in contact to check everything is ok. If you are unsure about scheduling this into your life get in touch and we'll let you know if we think it can work. 


How do I pay for Get up to Five?

During the registration process you will be given 3 options for payment:

1. Full payment via Paypal (creditcard or debit card)
2. 8 x weekly payments via Paypal (creditcard or debit card)
3. Direct Debit (we will give you the bank account details for you to transfer payment into).  

The easiest and quickest payment method is via Paypal (creditcard or debit card).

Where do I register?


Is there anyone I can talk to about Get up to Five?

If you want us to give you a call, email us with you details and we'll be in contact in the next 24 hours.
You can also text Bevan on 021 869 086 and he will call you back. 


What do I need to bring to Get up to Five? 

You need to bring water, a mat or towel for the body weight circuit exercises, appropriate running gear a watch and yourself! 

It's a good idea to check the weather forecast the day before the run to make sure you bring the appropriate clothing. Sunscreen, hats and warm clothes are essential - as we all know, Christchurch and Wellington weather can be unpredictable at times.


What if it's raining? 

Rain does not stop us! We train in all kinds of weather. In the unlikely event of a snow blizzard keep an eye on your email as we'll contact you that way - as well as posting on our Facebook page. 


What happens if I get injured or unforeseen circumstances means that I need to pull out? 

If you choose to withdraw: 

If you cancel within 2 weeks of the Get up to Five start date we will refund your money, less the week/s used less a $25 admin fee. Please advise us in writing of your cancellation. 

If you cancel within 5 weeks of the Get up to Five start day we will refund the amount you paid less the weeks you attended (or part thereof) and a $25 admin fee. For example if you withdraw after week 3 (or part thereof) and you paid $299 you will receive $161.00 back. Please advise us in writing of your cancellation. 

If you withdraw after 5 weeks there is no refund.

If you get injured:

Hopefully not! But if you get injured during Get up to Five we will refund you for the amount you paid less the weeks you attended (or part thereof) and a $25 admin fee. For example if you got injured and had to withdraw after week 4 and you paid $299 you would receive $124.50 back. 

If you transfer to another group, there is a $25 transfer fee. 

Remember that if you have any questions that we haven't covered here you can email us at any time, click here. 

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