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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 in 2018. 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! 

Get up to Five December 2017

Get up to Five December 2017




  • Saturday 27 January, 7.30am
  • Meeting Point: Avonhead Park, entrance off Hawthornden Road
    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:
  • Run around Avonhead Park in a clockwise direction as directed by our cones. 
  • When you leave Avonhead Park, turn right onto Hawthornden Road.
  • Follow Hawthornden Road until you get to Apsley Drive - turn right.  Continue around Apsley Drive.
  • 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.

There are several Apps that you can use to programme your sets into your smartphone and it will beep (or talk to you) when you need to start your walk/jog sets. These Apps are free to download and make life a lot easier!

Android Phones: Interval Timer

Screen Shot 2017-11-07 at 12.48.38 PM.png

Apple Phones: Intervals - Interval Timer


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 if you need a refersher about what to expect over the next 8 weeks.

    Sunday 21 January
    Time: 1.00pm - 3.00pm
    Venue: Studio 1, Les Mills, 203 Cashel Street click here for location
    Parking: You can park in the Les Mills carpark. 

    What to bring: 
    > Running shoes
    > Stopwatch (or your phone with a stopwatch function)
    > Please wear clothing that you can walk/jog in
    > Water Bottle (there is a water fountain in the room)
    > We will be outside briefly so please bring warm clothes just in case it is chilly
    > Something to write on (we will provide a handout and pens)
    > Photo ID (for Health and Safety - see below)

    We will meet you in the Les Mills reception. We need you to read over and sign a Health and Safety form from Les Mills, so if you can arrive 10-15mins early, we can get that covered off before we direct you up to Studio 1. Please bring photo ID with you, either your drivers licence or passport (if you are a Les Mills member - your membership card is fine).

  • 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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