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Get up to Five - Week 1 Return


WEEK 1 Newsletter



Welcome back! We love that you are back with the crew. Since you've done Get up to Five before your focus may have changed as you come back this time. For some of you it will be about going faster, for others it will be about getting more comfortable with continuous running, and for others it's just about keeping moving with your mates. 

Over the next 8 weeks we are aiming to help you take that next step forward in your growth. Bring it on! 




  • Saturday 2 September, 7.30am
    Meeting Point: McCormacks Bay Reserve
    Map of Run: Click here  
    This map is for all of our running groups, you will be doing a portion of this course.
  • Course Description:
    All Roads are open, please run on the footpath at all times and stick to the road rules 100% - thank you!

  • After your strength circuit you will start your walk/jog sets:
  • Cross over McCormacks Bay Road carefully and run towards Main Road (Redcliffs direction)
  • At Main Road, cross over carefully, turn left and then take first right into Beachville Road. Follow our cones. 
  • Follow the footpath (waterside) all the way around to Main Road.
  • Once back onto Main Road, turn left and follow the water towards Sumner.
  • Turn around at half time on your watches and reverse the course back to the start/finish.
  • This is an Out and Back course.

Click on image to enlarge - Saturday's Course


REminder of How the Sessions Work

Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the "Get up to Five" Roll Call.

Saturday sessions: When you arrive please tick yourself off the paper roll call which will be on a table at the session. 

Strength Circuit:
We do the strength circuit in Weeks 1-6. It will change in Weeks 4-6 where it will be slightly condensed and more power work. As normal, our coaches will take you through the strength circuit at the beginning of your session. 

Walk/Jog Section: 
All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back.

It's important that you remember to bring a watch (and one that you can see!) to every run.

Key Bag:
As normal, we will have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

We will take you through stretches at the end of your session then you are free to go!

Download your Programme

Morning Programme: 
Download the programme (.xlsx file)
Download the programme (pdf file)

Evening Programme
Download the programme (.xlsx file)
Download the programme (.pdf file)

There are 4 different levels you can choose from, as you have done the programme before you will be likely to be looking at the Advanced or Return programme. We have specifically designed the 'Return' programme for you guys, this programme starts with a lot more continuous running and by the end of the programme you will have run 8k and you'll be doing a little bit of faster running as well.

The last run of this programme will be your 5k run day. The idea is that you will improve your run from your previous final 5km. By the end of this programme you will be ready for Club10k. 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Strength Circuit

Like last time, our coach will take you through a 20minute strength circuit at the beginning of your session but this time you will be doing the circuit in Weeks 1-6. 
Note: In week's 4-6 the circuit changes slight to become more condensed and more power-based. 

Remember to please bring a mat with you.

Please take a look at the clip below to remind yourself of the exercises. 

  • Remember the Introduction Seminar is this Sunday:

    The Introduction Seminar details are:
    Sunday 27 August
    Time: 11.00am -12.00pm
    Venue: Downstairs Function Room, Protocol Public House, 2 Colombo Street
    Parking: There is parking onsite. 
    What to bring - just yourself! No running shoes required, this introduction is purely informative ;o)

  • We are training in spring so the weather may be unpredictable! Wear layers and wrap up warm. It doesn't take long to warm up once we start..but make sure your core body, head, hands and feet are warm. 

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.

  • We have a lot of new faces joining us and they are nervous - as you are an Extra Mile Runner and you know what we are all about, please give them a lovely welcome ;o)

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan

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